Warm-up Drills (03.30.2010)2:00 Single Unders
2 Rounds of
10 x Push-ups
10 x Air Squats
10 x Abmat Sit-ups
2:00 Single Unders
Shoulder Opening Drill
''Manchester'' (03.30.2010)
3 Rounds for time of
600m Row
15 x Pull-ups
35 x Wallball (20/14lbs)
50 x GHD Sit-ups
Notes: Who can go unbroken?
Post times to comments.
Skill Development (03.30.2010)
3 Rounds of
:15 x Handstand Hold
5 x Paralette ROM Handstand Push-ups
CrossFit Endurance WOD (03.30.2010)
''3 x 7 Minute Intervals''
Swim, Bike, Run, or Row (C2)
3 x 7 min intervals w/3min recoveries between rounds.
Hold maximal distance possible on each of the 7 min rounds.
Post distances to comments.
3 Rounds for time of
600m Row
15 x Pull-ups
35 x Wallball (20/14lbs)
50 x GHD Sit-ups
Notes: Who can go unbroken?
Post times to comments.
Skill Development (03.30.2010)
3 Rounds of
:15 x Handstand Hold
5 x Paralette ROM Handstand Push-ups
CrossFit Endurance WOD (03.30.2010)
''3 x 7 Minute Intervals''
Swim, Bike, Run, or Row (C2)
3 x 7 min intervals w/3min recoveries between rounds.
Hold maximal distance possible on each of the 7 min rounds.
Post distances to comments.
Posts
16 comments:
"Manchester" Rx'd
GHD sit ups are killer
24:49
~Nate dnf
Brian 24:10 Abmat
Will RX'd
29:57
HEY EVERYONE !!
This post is for everyone who has been asking for the Paleo Cookbooks ..and smoothie recipes. I have left a copy of the smoothie recipes at the gym. Unfortunately, the cookbooks are like 100pgs each and are too much to print. I have them in pdf format. If you want them just send me an email at tdewyngaert@yahoo.com .. and I'll see if I can email them to ya.
Dewy
"Manchester"
29:54 Abmat
Chris
"Manchester"
25:10 Rx'd(Full Range of Motion)
-Troy
"manchester"
29:44 Rx'd
Murphy
Manchester
29.17rx'd
Dang!
"Manchester"
28:39 1st and 3rd rounds GHD situps
2nd round Abmat.
Christian
Manchester
24:59 abmat
Mike L.: 23:35 subbed in thrusters and ab mat
as Rx'd
21:49
-Rambo
Manchester 29:36
Row, pull ups, thrusters, GHD Sit ups
B-Rye
27:45 Rxd
Manchester:
14# Med ball; Abmat Situps
32:16
peter
24:21 rx'd
Indy
30:26 rx'd
Khan
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