5/06/2010

''Blackjack II'' (05.06.2010)

Warm-up Drills (05.06.2010)
Row 500m
9 Fundamentals x 5 Reps each (PVC)
Hip Mobility Complex

''Blackjack II'' (05.06.2010)
9-15-21 reps for time of
KB Swings (32/24kg)
Ring Push-ups
Jump Squats (65/45lbs)

Post times to comments.

Skill Development (05.06.2010)
Complete the following for time
100 x GHD Sit-ups/Anchored Sit-ups

Post times to comments.

CrossFit Endurance WOD (05.06.2010)
Swim: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Bike: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
Run: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.
C2: 12 x :20 sec Sprints, all out efforts. 2 minute recovery between sprints.

Post distances to comments.

12 comments:

Anonymous said...

"Blackjack II"

5:17 Rx'd w/ 2 pood

Skill Development

5:36 GHD's

-Troy

Anonymous said...

Blackjack II
6.07rx'd with Caddy

Skill Dev.
7.13 GHD

Dang!

Dan Hayden said...

Blackjack 2
5:59 rx'd 2 pood
Ghd 8:00

Anonymous said...

Blackjack II
6:45 rx'd

Ghd not timed

jb

Anonymous said...

rd'd
10:50

would've been faster if i hadn't used the exact same muscle groups during the 1.5 army pt. oh well.
jake

Andrew said...

6:05 Rxd

5:37 ghd sit ups

Anonymous said...

Black Jack II 7:20

GHD sit ups 2:55

B-Rye

Anonymous said...

5:12 rx'd

3:48 ab mats

Mike L.

Anonymous said...

5:13 1.5 pood/ 65

Indy


5:44 1.5 pood/ 45
5:48 ghd

Khan

Peter said...

KB (16kg)/45#
12:14

80GHD/20Abmat 7:35

Anonymous said...

Blackjack II
9:02 Rx'd.

100 GHD Sit-Ups for time
7:30

Anonymous said...

Anonymous said...
Blackjack II
9:02 Rx'd.

100 GHD Sit-Ups for time
7:30

-Deuce