Warm-up Drills (12.30.2009)1000m Row
9-6-3 reps each of
Dead-hang Pull-ups
Sit-ups
Box Jumps (20'')
Push-ups
''Max Effort Strict Press''(12.30.2009)
Press 3-3-1-1-1
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''Jackie'' (12.30.2009)
Complete the following for time:
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups
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CrossFit Endurance WOD (12.30.2009)
''Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min rest,
6 min on x 3:00 min rest,
7 min on x Done!
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Posts
6 comments:
Max Press 65 (3) 75 (1) 85 (F)
Row, Thrusters and pull ups (blue band) 11:46
Brian
Push Press - 95/105F/95/95/95
Jackie - 10:14 rx'd (PR)
-Bert
"Jackie"
Mike L.: 8:51 rx'd
Kristie: 13:03 green band
Push Press 95/105F/105/115F/105F
"Jackie" 13:10 rx'd
Deuce
Lynn
Push Press 55(3)/60(2)/65F/65F/65F
Jackie rx'd 10:34
Press: 75/85/95F/95/105F
Jackie - Pull-ups (blue band) 10:52
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