Warm-up Drills (12.08.2009)3 rounds at your own pace of
18 x Double-unders
7 x Pull-ups
7 x Push-ups
7 x Air Squats
Sub in 36 x Double-Under ''attempts'' as needed.
''Row, Overhead, Burpee Met.Con.'' (12.08.2009)
Complete the following for time:
1000m Row
30 x Overhead Squats (95lbs)
50 x Burpees
Post times to comments.
Skill Development (12.08.2009)
3 Rounds of
25 x GHD Sit-ups
Rest :30 between rounds.
CrossFit Endurance WOD (12.08.2009)
Swim: 10lbs vest or weight, 3 x (50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3 x ( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3 x ( 200m + 400m+ 600m)
C2: 20lbs vest 3 x ( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
Post times to comments.
Swim: 10lbs vest or weight, 3 x (50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3 x ( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3 x ( 200m + 400m+ 600m)
C2: 20lbs vest 3 x ( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
Post times to comments.
Posts
10 comments:
1000m row
30 ohs - 95lbs
10 burpees
11:20
Stunt Mike
Row, OH, Burpee Met.Con
as Rx'd
16:58
Dang!
9:42 Rx'd
Jim
13:14 @65lbs
Khan
13:51 @ 65lbs
As Rx'd
8:58
Crossfit Endurance WOD
"10X Sprints"
-10X 100M run, 90 second rest between, no penalties
-Rambo
OH MAN ANOTHER LATE NIGHT AT WORK - I need to come and workout - Try again tomorrow
OD
Lynn
12:33 @65#
18:00 45lbs
Brian
Row, Overhead, Burpee Met, Con -
12:28 22 kgs
Bada Bing
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