Warm-up Drills (03.22.7010)1 mile Run
2 Rounds of
8 x Deadhang Pull-ups
12 x Push-ups
12 x Air Squats
''Rambo's Request'' (03.22.7010)
100 x Curtis P's (65/45lbs)
Notes: A Curtis P is a Hang Squat Clean + Lunge + Lunge + Push-Press executed as a sequence without putting the barbell down.
Post times to comments.
Skill Development (03.22.7010)
4 Rounds for time of
250m Row x Rest
Rest is your time on the previous interval.
Post times to commments.
CrossFit Endurance WOD (03.22.7010)
Swim, Bike, Run, or Row (C2)
2 x 5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2 min recovery
5 x 1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each set intervals.
Post distances to comments.
Posts
13 comments:
39:01
~Nate
"Rambo's Request"
41:39 rx'd
back was tight.
Christian
"Rambo's Request"
25:11 Rx'd
-Troy
Rambo's Request
39.39rx'd
Skill Dev.
45sec/49s/53s/49s
Samy, email me the CFE stuff please!
Dang!
Forgot to post my Row Times...
44/45/53/42
-Troy
"Rambo's Request"
1st, Remind me to thank Rambo!
2nd, Not only do we pay the guy, we thank him when we leave! Thanks again Sam.
39:15 @ 55lbs
Skill Dev. was in the lower 50's to start and somewhere around a minute to finish, I was too tired to look.
Chris
32:41Rxd
DEVASTATING
45# - 33:55
as Rx'd
23:12
Skill Development
0:47.2/0:45.8/0:47.2/0:47.9
-Rambo
30:44 rx'd
49.3/51.3/50.0/52.2
-Bert
20;10 50 reps at 45#
Brian
Difficult come back - I did a modified workout Until I get myself back in shape.
OD
30:41 rx'd
Indy
29:11 0-45 35lbs 46-100 45lbs
Khan
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