Monday – November 23rd, 2009


“Those who say can’t, won’t.”

If you think you can or you think you can’t,
you are RIGHT!
This is from a workout, “Run Faster”, when
you try to get as many reps as you can until your partner
is done with their run…what is taking so long!?!;-)

WOD…

21-15-9 reps of:
Thrusters
Pull-ups

Post time and weight to comments.
(Compare Aug. 3rd & Oct. 16th)

Endurance Workout…

3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8


Happy Birthday Paula!!!


Don’t Stop Here

More To Explore

Monday July 13th, 2020 (20200713)

Level 1 21 Thrusters, 33/22# 21 Burpee Jumping Pull-ups 15 Thrusters, 45/33# 15 Burpee Jumping Pull-ups 9 Thrusters, 65/45# 9 Burpee Jumping Pull-ups Level 2

Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level