Friday, September 11, 2009

Friday 9/11/09

Friday Main Site
Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats
Rest precisely three minutes between each round.

3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
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.


Neil said...

Did the Day 3 curriculum of the RampUp/OnRamp
(whatever it is called...LOL). The Workout was 200m C2 Row, then 10 Thrusters with the 45# bar, 3 rounds with a short break (break was just waiting on partner. I think my times were;
I may be wrong, but that is close.

Did the 'Barbara' workout today, but slightly modified for a weakling.
Ran 1.8 miles to fitness warehouse at 7:12 pace. did 3 rounds of:
10 Pull-ups (practicing on kipping)
20 Push-ups
30 Sit Ups
40 Body Squats

Kept time on first round, 3:38, but forgot to time next 2 rounds....DOH!
Then I ran 1.95 miles (traffic caused a detour) back home at a 7:37 pace.

CrossFit E-City said...

"Barbara" was very tough
as Rx'd
3:57, 6:03, 6:06, 6:49, 6:14
I went crazy on the first round burnt myself out. Should of paced it just a little