Warm-up Drills (10.20.2010)
800m Run
15-12-9 reps each of
Kettlebell Swings (24kg)
Push-ups
Walking Lunges, alternating legs
''Boston Tea Party'' (10.20.2010)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball
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CrossFit Endurance WOD (10.20.2010)
''Heavy Tosh''
Use a Weighted Vest or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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10/20/2010
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4 comments:
17:47 w/ 20lbs Med.ball
"Boston Tea Party"
19:15 #14
CF Endurance from 10/8
2x repeats
Bike: 2 x 15 min, rest 2 min
Run: 2 x 12 min, rest 2 min
C2: 2 x 8 min rest 2 min
-no swim
-Nick
Boston Tea Party - row & throw -
22:46 - 14#
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