11/19/2009

''Hang Clean, Ring Dip, Sit-up AMRAP" (11.19.2009)

''How's it going, the gym looks great, out here in the middle of nowhere at a tiny patrol base. There's almost 2 feet of moondust in some places here. Things are going pretty good and the dog is making it better, can't wait to be back in the real gym. Hope everything's well.''
-Dan



Warm-up Drills (11.19.2009)
Row 750m
12 x Deadlift (45lbs)
12 x Hang Power Clean (45lbs)
12 x Front Squat (45lbs)
12 x Push Press (45lbs)

''Hang Clean, Ring Dip, Sit-up AMRAP" (11.19.2009)
Complete as many rounds as possible in 20:00 of:
12 x Hang Power Clean (115lbs)
15 x Ring Dips
21 x Abmat Sit-ups

Post rounds completed to comments.

Skill Development (11.19.2009)
Rest for tomorrow.

CrossFit Endurance WOD (11.19.2009)
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%

Post times to comments.

10 comments:

  1. Anonymous11/19/2009

    Check out some new "hero" WODs:

    http://marinecorpstimes.com/news/2009/11/marines_crossfit_111609w/

    Jefe`

    ReplyDelete
  2. Anonymous11/19/2009

    Pushup WOD: 128 total
    AMRAP 15 of 18 GHD situp/9 36in box jump
    5 rounds + 6 box jump

    Dang!

    ReplyDelete
  3. Anonymous11/19/2009

    5 + 6 rounds rx'd

    Indy

    8 +12/6 rounds @65lbs

    Khan


    "You can't put down payments on sandbagging!" Samy

    ReplyDelete
  4. Anonymous11/19/2009

    wod as rx'd

    7 measly rounds plus 8 hangs.

    billy the tuff.
    hope you enjoyed your conference call dan. (slacker)

    ReplyDelete
  5. as Rx'd

    10 rds + 12 HC, 15 RD, 14 sit-ups

    Crossfit Endurance
    6 rounds of 90 seconds on, 90 seconds off for distance

    distance: 1.44 miles

    -Rambo

    ReplyDelete
  6. Anonymous11/19/2009

    Lynn
    6 rounds + 7 sit ups

    ReplyDelete
  7. Anonymous11/19/2009

    8 rounds

    Jim

    ReplyDelete
  8. Anonymous11/19/2009

    As Rx'd

    6 rds

    Mark

    ReplyDelete
  9. Anonymous11/21/2009

    Hang Clean, Ring Dip, Sit-Up AMRAP -

    5 Rounds at 30 kgs

    Bada Bing

    ReplyDelete