Warm-up Drills (12.18.2009)2:00 x Single-Unders
3 Rounds of
9 x Pull-ups
9 x Push-ups
12 x Air Squats
''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)
Complete 3 Rounds for time of:
500m Row
21 x Rings Dips
12 x Pull-ups
Post times to comments.
Skill Development (12.18.2009)
3 Rounds of L-sit/V-sit Time Trial
Hold an L-sit/V-sit for maximum time, rest as long as you need between rounds.
CrossFit Endurance WOD (12.18.2009)
Swim: 3 x 350y/m, 2 min Recoveries, Best possible pace
Bike: 3 x 5k, 2 min Recoveries, Best possible pace
Run: 3 x 1000m, 2 min Recoveries, Best possible pace
C2: 2 x 1200m, 2 min Recoveries, Best possible pace
Post times to comments.
Posts
10 comments:
As rxd 18:19
Deuce
Row, Ring Dip, Pull Up Met.Con as Rx'd..
10:51
L-Sit TT: 30sec, 20sec, 22sec
Dang!
Samy here is that human driven treadmill I was telling you about...pretty sick.
http://www.woodway.com/performancetreadmills/speedboard.html
Dang!
JoeF
500m row/21ring dips/12 push-ups
18:26/3rounds=6.03/round
L-sit-up TT-15/10/20sec.
9:26
20/22/25
Jim
Dude that treadmill is sick, now we have to save up and get some for the gym.
13:24 Rx'd
Brian
14:39 Rx'd
26/15/19 L-Sit on paralettes
Mark
500m row
21 X Ring Dips (from floor w/legs bent)
12 X Pull-up (blue band)
15:13
Skill Development
L-Sit (rings) 20/31/38
Walter
''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)
Complete 3 Rounds for time of:
500m Row
21 x Rings Dips
12 x Pull-ups
Time was 17:07
Skill Development (12.18.2009)
3 Rounds of L-sit/V-sit Time Trial
Hold an L-sit/V-sit for maximum time, rest as long as you need between rounds.
L-Sit
Times- 12.4 sec, 22.64 sec., 17 sec.
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