Warm-up Drills (11.23.2009)Row 2000m
Build up to holding 500m splits at 1:50 or faster.
Samson Stretch
Hip Mobility Complex
''Run, Thruster, K2E Met.Con.'' (11.23.2009)
Complete 3 Rounds for time of:
400m Run
21 x Thrusters (95lbs)
21 x Knees-2-Elbows
Post times to comments.
Skill Development (11.23.2009)
3 Rounds at your own pace of
9 x Handstand Push-ups
9 x Deadhang Pull-ups
CrossFit Endurance WOD (11.23.2009)
Swim, Bike, Run, or Row (C2)
9 minutes at maximal effort for total distance.
Post distances to comments.
Posts
12 comments:
Sammy,
Send me the pats pics!
Thanks,
Me
4 Rounds:500m row, 35 pushups w/ 30lb vest 35 GHD
29:30
Dang!
JoeF
400m run/21 thrusters(45#)/21GHSU
20.9min/3rnds=7min/rnd
Mike L.: 15:41
as Rx'd
14:35
-Rambo
Lynn
Run,thruster, K2E met. con
17:00
As Rx'd
25:20
Mark
20091123
Fran w/ 65#
9:32
Burpee Ascension Ladder (1: rounds)
11 Ronds + 10 burpees = 12 minutes = 76 burpees.
-Bert
Doug
21:13 65 lbs and abmat
Run, Thruster, K2E Met. Con -
19:24 32 kgs
Bada Bing
24 something
Jim
400m run
21 X Thrusters (45#)
21 X AbMat Sit-ups
17:54
Walter
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