''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.
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.
Posts
10 comments:
Check out some new "hero" WODs:
http://marinecorpstimes.com/news/2009/11/marines_crossfit_111609w/
Jefe`
Pushup WOD: 128 total
AMRAP 15 of 18 GHD situp/9 36in box jump
5 rounds + 6 box jump
Dang!
5 + 6 rounds rx'd
Indy
8 +12/6 rounds @65lbs
Khan
"You can't put down payments on sandbagging!" Samy
wod as rx'd
7 measly rounds plus 8 hangs.
billy the tuff.
hope you enjoyed your conference call dan. (slacker)
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
Lynn
6 rounds + 7 sit ups
8 rounds
Jim
As Rx'd
6 rds
Mark
Doug
7 rnds at 65lbs
Hang Clean, Ring Dip, Sit-Up AMRAP -
5 Rounds at 30 kgs
Bada Bing
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