Warm-up Drills (04.28.2010)Row 500m
Shoulder Dislocates (PVC)
10 x Lateral Lunges (alt. legs)
10 x Box Jumps (20'')
10 x Stiff Legged Deadlift (45lbs)
''800m Repeats''(04.28.2010)
4 Rounds, each for time of
800m Run x 2:00 Rest
Post 800m interval times to comments.
''Randy'' (04.28.2010)
Complete the following for time
75 x Power Snatch (75lbs)
Post times to comments.
CrossFit Endurance WOD (04.28.2010)
''Intervals +''
Swim: 2 x 25m/y (:30 sec recovery, :01 sec deviation limit), 2 x 50m/y (:30 sec recovery, :02 sec deviation limit), 2 x 100m/y (:45 sec recovery, :04 sec deviation limit), 2 x 200m/y (:60 sec recovery, :06 deviation limit)
Bike: 4 x 5k (2 minute recovery, :10 sec deviation limit)
Run: 2 x 800m (2 minute recovery, :03 deviation limit), 2 x 1k (2 minute recovery, :05 deviation limit)
C2: 2 x 1k (2 minute recovery, :03 deviation limit), 2 x 1200m (2 minute recovery, :05 deviation limit)
Post times to comments.
800m Run x 2:00 Rest
Post 800m interval times to comments.
''Randy'' (04.28.2010)
Complete the following for time
75 x Power Snatch (75lbs)
Post times to comments.
CrossFit Endurance WOD (04.28.2010)
''Intervals +''
Swim: 2 x 25m/y (:30 sec recovery, :01 sec deviation limit), 2 x 50m/y (:30 sec recovery, :02 sec deviation limit), 2 x 100m/y (:45 sec recovery, :04 sec deviation limit), 2 x 200m/y (:60 sec recovery, :06 deviation limit)
Bike: 4 x 5k (2 minute recovery, :10 sec deviation limit)
Run: 2 x 800m (2 minute recovery, :03 deviation limit), 2 x 1k (2 minute recovery, :05 deviation limit)
C2: 2 x 1k (2 minute recovery, :03 deviation limit), 2 x 1200m (2 minute recovery, :05 deviation limit)
Post times to comments.
Posts
11 comments:
Brian 8:05 RXD with 75lbs. 800m runs were between 3:06 and 3:09 pace.
Run 2:59,3:12,3:13,3:15
B-Rye
800 meter runs
3:20/3:26/3:33/3:38
Randy
6:53 rx'd
"800m Repeats"
2:33/2:44/ankle felt a bit sketchy on third round so I called it quits.
"Randy"
5:03 Rx'd
-Troy
"800m repeats"
3:01/3:12/3:23/3:33
"Randy"
6:18 Rx'd
800M runs
2:58/3:01/3:10/2:52
Randy as Rx'd
5:15
-Rambo
FYI its can't get enough Rambo week on AMC, kind of fitting for my last week here.
Randy R'xd 4:55 800m-3:43/3:31/3:14/3:20
jb
3:22/ 3:42/3:55/3:40
75x 75lbs snatch 7:14
jake
800m repeats
3.22/3.41/3.41/3.47
RANDY
7.21
800m repeats
3:44/3:45/3:45/3:40
3:01/3:14/3:25/3:18
7:18 @55lbs
Khan
3:08/3:12/3:16/3:18
6:53 rx'd
Indy
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