Warm-up Drills (04.26.2010)400m Run
12-9-6 reps each of
Thrusters (PVC)
Jumping Pull-ups
''Fran'' (04.26.2010)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Skill Development (04.26.2010)
4 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions
:30 x Handstand Hold
Notes: Use the time spent in your handstand position to work on the next stage in advancing this skill. Modified Wall to Wall, Wall to Freestanding, or Freestanding to Walking.
CrossFit Endurance WOD (04.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10
Post distances to comments.
4 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions
:30 x Handstand Hold
Notes: Use the time spent in your handstand position to work on the next stage in advancing this skill. Modified Wall to Wall, Wall to Freestanding, or Freestanding to Walking.
CrossFit Endurance WOD (04.26.2010)
''Tabata Intervals''
8 Rounds of (:20 x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10
Post distances to comments.
Posts
18 comments:
6:39 RXD
6:15 rx'd
Indy
5:48 rx'd @ 65
Khan
"Fran"
2:40 Rx'd
-Troy
"Fran"
9:21 with 45lbs
Shy
Fran
6:44 rx'd @ 65
Fran
5.32rx'd...2min PR
Dang!
5:31rx'd
Scott
Rick, here is that video I was telling you about.
http://www.ebaumsworld.com/video/watch/80723797/
Dang!
"Fran"
9:01 RX'd
Chris
Fran
7:39 rx'd
-Bert
FRAN.....
6:55
Billy the tuff
FRAN...
7.06
Rick
I'm absolutely in awe of the performances everyone put up today across the board. Nothing makes us happier than seeing PR after PR fall when we throw a named benchmark WOD into the pit with our savages.
8min
21-15-9
95lbs thrusters
95lbs sumo deadlift high pull
"Fran"
7:23 rxd
Christian
4:01 Rxd
Adam
Fran 5:47
B-rye
Fran - 65#
9:55
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