Warm-up Drills (01.05.2010)750m Row
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups
''Fran'' (01.05.2010)
Complete 21-15-9 reps for time of:
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Skill Development (01.05.2010)
20 x One-Leg Squats (alternate sides)
Use a box, bumpers, or rings to assist with scaling if this movement is unfamiliar to you.
CrossFit Endurance WOD (01.05.2010)
''2x Time Intervals''
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Post distances to comments.
Posts
16 comments:
Fran continues the welcome back tour with a rousing 15:54 with 65lbs and the Black Band training wheels.
~mikolaí
Fran: 7:49 65lbs / blue band
Brian
Fran: 10:54 15 lbs, black band
Jane
jane. keep up the good work. you are working it.
Big Matt - where you at man. i want to see the machine in action man.
Chris
as Rx'd
4:18
-Rambo
Lynn
"Fran"
7:34 ? or 7:43
Fran - 8:12 with 45lb bar and using the green band for pull ups. Slow but sure
OD
Chris ive been busy writing my name on walls and various other acts of vandalism
Justin -
Fran: 6:41 - PR'ed by two minutes!
Fran: 13:56 65lbs/green band
peter
HaHaHa... Look at the older gentleman throwing the medicine ball much higher than the wimp to his left.
That's Mr. Joe, he regularly smoke-checks Nuri.
5:13, as Rx'd.
Brendan
Mike L: 5:23 rx'd
7:09-65lbs/blue
6:33 rx'd
Indy
14:33
10 to 1 of:
95lb deadlift
pull-ups
one legged squats left and right
Khan
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