Warm-up Drills (11.30.2009)Row 500m
2 Rounds of
12 x Burpees
12 x Medicine Ball Cleans (20lbs)
''Ring Dip, Pull-up Met.Con.'' (11.30.2009)
Complete 10 Rounds for time of
10 x Ring Dips
10 x Pull-ups
Post times to comments.
Skill Development (11.30.2009)
3 Rounds for time of
21 x GHD Sit-ups
21 x Back Extensions
Post times to comments.
CrossFit Endurance WOD (11.30.2009)
Swim, Bike, Run, or Row (C2)
4 Rounds of 5:00 x 3:00 rest
Hold maximal distance possible on each of the 5 min rounds.
Post distances to comments.
Posts
14 comments:
Ring Dip, Pull Up Met Con...
12:33
GHD/Back Extension
3:59
Dang!
20091130
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Ring Dip, Pullup MetCon
22:53
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GHD/Back Extension
06:35
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Still a bit rusty with the shoulder.
-Bert
13:12
3:59.2
Jim
Doug- 15:05 BB Half Length rings, 7:15 for SU/BE
Good workout today. I gotta get my groove back! Ring Dip, Pull up (modified) 9:53
Sit up/Back Extensions as Rx'd 8:13
OD
OD, if you would just chill-ax with the damn body shots you'll get your groove back in no time.
Footnote: From this point on we will never use phrases like ''get my groove back!'' to indicate any desire to regain dormant CrossFit Ninja Skills...
However, the verb ''chill-ax'' is free for all to experiment with.
Lynn
ring dip,pullup met. con.
15:52
ghd/back extension
7:19
Samy, you need to chill-ax with the language control and let OD get her groove on.
Mike L.
MetCon: 16:51 rx'd
GHD/Back Ext.: 4:28
Ring Dip, Pull Up Met. Con -
15:04 (I miss my blue band. Had to resort to jumping pull ups by round 5)
GHD/Back Extensions 6:29
Bada Bing
13:25 w/ modified dips
JoeF
12dips/21squats/12push-press(65lbs)
13:36/5rounds=2.7min/round
GHD/back extension-21reps each
5:11/3rounds=1.7min/round
14:57 met/con
5:42 sd
Indy
18:19 met/con
4:28 sd
Khan
10 X Tire Dips w/feet at equal height (on weights)
10 X assisted Pull-UP (green band)
11:40
Skills Development
21 X GDH Sit-Ups (vertical)
21 X Back Extensions
8:26
Walter
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