Warm-up Drills (06.08.2010)Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Box Jumps (20'')
Shoulder Opening Drill (wall)
''No Escape'' (06.08.2010)
Complete the following for time
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Ring Dips
Post times to comments.
Skill Development (06.08.2010)
Rest for tomorrow...
CrossFit Endurance WOD (06.08.2010)
''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k
Complete the following for time
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Ring Dips
Post times to comments.
Skill Development (06.08.2010)
Rest for tomorrow...
CrossFit Endurance WOD (06.08.2010)
''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k
Post times to comments.
17:27
ReplyDeleteUncle Rico
ReplyDelete17:27 @ 65 lbs w/block on ring dips
"No escape"
ReplyDelete17:57 @95lbs and modified Ring Dips.
Love the picture.
Chris
"No Escape"
ReplyDelete13:15 Rx'd
No Escape
ReplyDelete18:36 @ 65lbs/mod ring dips
No escape
ReplyDelete20:23 Rx'd
Joey C
No Escape
ReplyDeleteMike L: 12:55 rx'd (w. treadmill)
"No Escape"
ReplyDelete?? time all I know is I beat Nate.
really funny videos runningsuperfans.com
best ones are "push to the limit" & "crisscross culture"
laura
33:14
ReplyDeletestarted w 95 ended with 65
adapted ring dips
"No Escape" is also a good movie from the late 90's with Ray Liotta check it out!
time 25:25 95 lbs mod ring dips
ReplyDeleteNo Escape - no assistance - 75#
ReplyDelete34:16
24:24 rx'd
ReplyDelete14:57 rx'd
ReplyDeleteIndy
16:58 rx'd
Khan