Warm-up Drills (12.02.2009)800m Run
15-12-9 reps each of
Pull-ups
Abmat Sit-ups
KB Swings (16kg)
''Christine'' (12.02.2009)
Complete 3 Rounds for time of
500m Row
12 x Deadlifts (bodyweight)
21 x Box Jumps (24'')
Post times to comments.
Skill Development (12.02.2009)
10 x Handstand Push-ups
1:00 x Handstand Hold
Attempt to complete this workload in as few sets as possible.
Post times to comments.
CrossFit Endurance WOD (12.02.2009)
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Post times to comments.
Christine @185
ReplyDelete13:30
Dang!
Christine @ 135
ReplyDelete15:10
14:70 rx'd @185
ReplyDeleteIndy
15:19 rx'd @135
Khan
20091202 - Christine
ReplyDelete50 SDHP (45#) sub for Rowing
150lb Deadlift (rx'd)
24" Box Jump (rx'd)
16:27
The a$$holes at the Rec Center at school broke both C2 rowers. And there is no plan to replace them in the near future. And they probably wouldn't have let me move them to begin with. Oh how I miss the Stable.
-Bert
Ohhhhhhhhhhh my body is rebelling from the WOD's from the past two days. However I did get through this entire workout - even the box jumps :) OD
ReplyDeleteChristine - subbed run 400 for row 500
ReplyDelete15:02
Justin
Christine -
ReplyDelete12:56 50 x cable pulls, 70Kg
Bada Bing
14:45 as Rx'd (first rx'd)
ReplyDeleteBrian