4/01/2010

''Row, Thrash, Run'' (04.01.2010)

Warm-up Drills (04.01.2010)
800m Run
2 Rounds of
10 x KB Swings (16kg)
10 x Box Jumps (20'')
10 x Jumping Pull-ups
Shoulder Dislocates

''Row, Thrash, Run'' (04.01.2010)
Complete 4 Rounds for time of
500m Row
9 x Pull-ups
12 x Push-ups
15 x Air Squats
400m Run

Skill Development (04.01.2010)
Rest for tomorrow... No, this is not an April Fools Joke.

CrossFit Endurance WOD (04.01.2010)
''8 x Sprints''

Swim: 8 x 50m/y, hold times within 2-3 sec. Rest 90 sec between Intervals
Bike: 8 x 1/4mile, hold times within 2-3 sec. Rest 90 sec between Intervals
Run: 8 x 200m, hold times within 2-3 sec. Rest 90 sec between Intervals
C2: 8 x 250m, hold times within 2-3 sec. Rest 90 sec between Intervals

Post times to comments.

15 comments:

  1. Anonymous4/01/2010

    Row, Thrash, Run R'xd 27:32

    B-Rye

    ReplyDelete
  2. Brian
    1 April 2010 28:37

    ReplyDelete
  3. Anonymous4/01/2010

    ''Row, Thrash, Run''

    28:32 Rxd

    Murphy.

    ReplyDelete
  4. Anonymous4/01/2010

    "Row, Thrash, Run"

    27:10 Rx'd

    ~Nate

    ReplyDelete
  5. Anonymous4/01/2010

    "Row, Thrash, Run"
    31:01 Rx'd
    Chris

    ReplyDelete
  6. Anonymous4/01/2010

    "Row,Thrash,Run"

    23:57 Rx'd

    -Troy

    ReplyDelete
  7. Kristina4/01/2010

    Row, Thrash, Run
    29:19 rx'd

    ReplyDelete
  8. Anonymous4/01/2010

    Row, Thrash, Run
    25:29 rxd

    Christian

    ReplyDelete
  9. Anonymous4/01/2010

    Row, Thrash, Row

    21:50 rx'd (w. treadmill)

    Mike L.

    ReplyDelete
  10. Anonymous4/01/2010

    My truck is fixed damn it. The GHOST

    ReplyDelete
  11. Anonymous4/02/2010

    27:28 Rx'd
    Mark

    ReplyDelete
  12. West Palm Tom4/02/2010

    28:27, as RX'd. Great WOD. It kicked my butt! As I write this, my wife is doing 3x 1000m row's on the C2 with 2:00 breaks in between. Yeah, we got a C2!! Be good, stay safe, and train hard!!

    ReplyDelete
  13. Anonymous4/03/2010

    23:16 rx'd

    Indy


    26:32 rx'd

    Khan

    ReplyDelete