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02.28.2011-Monday-Day 1

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Warm-up=Strength & Skill Practice
3 rounds – 1 heavy back squat immediately followed by 00:30 max effort of
jump rope practice, 2:00 rest between rounds
5:00 foam roll

5 rounds for time of:
50 squats
50 double unders (200 singles)

cash-out=50 t2b

 

004 005 

 

 

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.

 

C2: 3 rounds: 125m (recovery = 125m row time) + 250m (recovery = 250m row time) + 500m (recovery = 500m row time)

Run: 3 rounds: 100m* (recovery = 100m run time) + 200m** (recovery = 200m run time) + 400m (recovery = 400m run time)

Record: Total WORK time

 

*100m = manhole cover to stop sign at Rt. 183

**200m = stop sign on Rt. 183 to manhole cover and back 

 

crossfit.com

crossfitlisbeth.com

 

0 thoughts on “02.28.2011-Monday-Day 1”

  41. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  42. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  43. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  44. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  45. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  46. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  47. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

  48. J9

    Modified:
    Megan-24:44
    Ken-29:55
    Toby-31:30
    Keith-29:13
    Adriana-25:40
    Lisa-32:15
    Vinnie-33:10
    Tom-20:01
    DP-16:44
    Brendan-19:55
    Steve-31:56
    BCov-19:42
    Randy-27:52
    MVR-21:34
    Jess-27:17
    McCoy-19:39
    VR-39:12
    Rich-19:16
    CKL-22:43
    Kat-25:35
    Marc-15:26
    Shawn-22:28
    Pat-14:25
    Shannon-20:26
    J9-13:41
    Melanie-23:43
    Scott-22:46
    JoeB-13:49

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