12/07/2009

''Nicole'' (12.07.2009)

Warm-up Drills (12.07.2009)
750m Row
9 Fundamentals x 10 reps each
Samson Stretch

''Nicole'' (12.07.2009)
Complete as many rounds as possible in 20:00 of:
400m Run
Max Pull-ups

Post rounds completed and reps per round to comments.

Skill Development (12.07.2009
12 x Strict Ring Dips
1:00 x Ring Support

Emphasize a slow and controlled full range of motion, holding at the bottom of reach Ring Dip for :02.

CrossFit Endurance Rest Day (12.07.2009)

11 comments:

  1. Big Ben12/07/2009

    I noticed my brother signed a post over the weekend as the more handsome yaris. Ill let him have that because we know he has been sand bagging his workouts in kuwait

    ReplyDelete
  2. Anonymous12/07/2009

    10/8/9/7 + the run

    Khan

    ReplyDelete
  3. Anonymous12/07/2009

    Stunt Mike

    4/4/4/4/4

    ReplyDelete
  4. Anonymous12/07/2009

    20/18/18/19/16

    Jim

    ReplyDelete
  5. Nick12/07/2009

    W/ a 20lb. vest

    15/14/17/12/12

    -Rambo

    ReplyDelete
  6. Anonymous12/07/2009

    15/12/9/9/7

    Mark

    ReplyDelete
  7. Anonymous12/07/2009

    Lynn
    "Nicole"
    13/13/10/14/13 plus 400m

    ReplyDelete
  8. Anonymous12/08/2009

    Missed you guys yesterday. Work is crazy and I had to work late. Hopefully will see you today.........

    OD

    ReplyDelete
  9. Anonymous12/08/2009

    "Nicole"
    7/8/8/6/7 (graduated to the blue band)
    Walter

    ReplyDelete
  10. Anonymous12/11/2009

    JoeF
    400m run/pullups(blue band)
    10/10/10/10+400m

    ReplyDelete
  11. Anonymous12/11/2009

    6/5/6/6/5/6 plus 400 m run for each

    Brian

    ReplyDelete