Tuesday, September 8, 2009

Wednesday 9/9/09

Wednesday Main Site
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.

3+ Hours Before CrossFit Main Site WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups.

1 comment:

Neil said...


Ran 3.25 miles at lunch (7:05 pace), then a few hours later I did the rampup day 1 class, so:

200m RUN
15/12/9 of Squat/Push up/body row
200m RUN

Time= 9:05

Then I attempted the WOD. Only did 3 rounds, subbed the 24" box for an 18", and did Pull-ups with the strap (hey, I am weak! Give a guy a break..LOL). I WAS SMOKED! Forgot to time it....OOPS!