Warm-up Drills (11.27.2009)200 x Single-Unders
12-9-6 reps each of
Walking Lunges
Push-ups
Jumping Pull-ups
Abmat Sit-ups
''Helen'' (11.27.2009)
Complete 3 Rounds for time of
400m Run
21 x Kettlebell Swings (55lbs)
12 x Pull-ups
Post times to comments.
Skill Development (11.27.2009)
30 x Hang Squat Cleans (45lbs)
CrossFit Endurance WOD (11.27.2009)
''Tempo 90%''
Swim: SC: 8min LC: 12min U: 20min
Bike: SC: 30min LC: 50min U: 70min
Run: SC: 15min LC: 30min U: 60min
C2: SC: 10 min LC: 15min U: 20min
Post distances to comments.
Posts
11 comments:
Helen as rx'd
14:11
Dang!
"Helen"
14:08 Rx'd
Mark
Doug-
18:48 Blue Band, 16gx42
Lynn
"Helen"
16:42 (16kgx42)
It was awesome to see all the old firebreathers and meet some new ones on my break. I look forward to getting swollen with you all real soon.
"Helen" Rx'd
20:12 PR
Mike L.: 10:07 rx'd w. treadmill
Damnit Mike, now everyone is going to figure out that our 400m run route is more like 470... Nice score.
Helen -
13:29 20kg Kettlebell and also on a treadmill.
Bada Bing
12:51
Jim
12:21 rx'd
Indy
18:29 rx'd
Khan
400m Run
21 X Kettlebell Swings (30#)
12 X Pull-ups (green band)
15:57
Mike and Matt helped with Hang Squat Clean - practiced w/45# - attempt to max - 65/85/105
Walter
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