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01.17.2011-Monday-Day 1

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For time:

50 box jumps – 20" box

40 burpees

30 kettlebell swings – 32kg (24kg)

20 ghd sit-ups

10 pull-ups

Perform 5 deadlifts between each movement, and after the last movement (WOD ends with deads)

Men's rx'd= 275#, shedkickers=  3 reps @ 315#

Women's rx'd= 155#, shedkickers= 3 reps @ 185#

 

003 013 010014 009008 

 

CFE WOD:

Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.

Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.

 

Run: 6x 400m

Recovery: 2 minutes in between intervals

C2: 6x 500m

Recovery: 2 minutes in between intervals

Can't Decide? ShedKick it!

Run/C2: 3 rounds (400m run, recover 2 minutes + 500m row, recover 2 minutes)

 

Whatever option you choose, hold the best possible pace, never slowing more than 3 seconds from the best interval.

Record: total work time of all intervals

 

crossfit.com

crossfitlisbeth.com

 

0 thoughts on “01.17.2011-Monday-Day 1”

  33. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  34. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  35. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  36. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  37. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  38. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  39. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

  40. J9

    modified:
    Tim-10:29
    DP-10:15
    Jess-13:31
    BOC-15:10
    Donna-13:04
    Kat-12:38
    Janice-13:37
    Shannon-16:00
    Mike-9:35
    as rx’d:
    Lenosky-11:28
    Pat-12:55
    Scott Gregg-14:20
    Christian-12:26
    McCoy-17:48
    ShedKicker:
    modified:
    Ken-17:17
    as rx’d:
    J9-9:24
    MVR-14:32
    CKL-13:13
    Deb-12:22
    Rich-11:45
    Marc-15:36
    Scott Garry-7:26
    Melanie-11:01
    Scotty-10:00
    Brendan-7:24

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