PK, it was a blast having you train with us over the last few months, we can't wait to see you excel on your journey towards NSW.Warm-up Drills (11.18.2009)
800m Run
9 Fundamentals x 12 reps each
Samson Stretch
''The Self Fulfilling Prophecy" (11.18.2009)
3 Rounds for time of:
Broad jump 50m counting the number of jumps
Lunge that many times (alternating legs)
Deadlift (bodyweight) that many reps
Box jump (20'') that many reps
Air Squat that many reps
Post time and number of jumps to comments.
Skill Development (11.18.2009)
50 x GHD Sit-ups
CrossFit Endurance WOD (11.18.2009)
Swim, Bike, Run,or Row (C2)
6 Rounds of
(:90 seconds max distance x :90 seconds rest)
Post distances to comments.
Posts
12 comments:
PK, I bummed I'm can't tell you in person, but good luck at boot and bud/s. I know you'll do well. You will be missed.
Self Fulfilling Prophecy..badass name
4:40 @185
Dang!
Lynn
Self-fulfilling prophecy
8:02 @ 125
wod as rx'd
7:03 @ 235
billy the tuff
6:00 at 135 and crossfit endurance
Good luck PK, hell of a job on the Halloween WOD, stay strong out there.
as Rx'd w/ 205#
reps per round: 8/8/8
3:44
-Rambo
4:13 Rx'd 195
6/6/6
Jim
Doug
8/8/8 165
9:14
As Rx'd 165#
8/8/8
7:43
Mark
The Self Fulfilling Prophecy -
As rx'd 70 kgs
8/8/8
7:41
Bada Bing
8/8/8 8:07 rx'd
Indy
10/10/10 8:19 rx'd
Khan
Broad Jump - 10/10/10
11:27
Walter
Post a Comment