Tuesday – December 8th, 2009

Because I CAN!
Just wanted to say welcome to Adam! It was his first day yesterday
and he did a great job on his first WOD! Congrats!

WOD…

AMRAP in 20 min.:

5 Pull-ups
10 Overhead Squat
15 Abmat sit-ups
AMRAP=as many reps as possible
For those working out at home, roll a blanket or towel up to place in the small of your back during the sit-ups. For the squats be creative, but only use something you can drop if you get off balance.
Endurance Workout…

5X INTERVALS

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

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Don’t Stop Here

More To Explore

Friday November 15, 2019 (20191115)

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Thursday November 14, 2019 (20191114)

Thursday November 14, 2019 (20191114) Level 1 For Time: 2,000 meter Row Level 2 For Time: 2,000 meter Row Level 3 For Time: 2,000 meter

Wednesday November 13, 2019 (20191113)

Wednesday, November 13, 2019 (20191113) Level 1 5 Rounds: 60 seconds at each station: (5 Stations) 30 sec. Work 30 Sec Rest Max Reps 1: Front