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04.04.2011-Monday-Day 1

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Day 1
Warm-up
400 meter run
3 rounds: 10 inchworms/10 pvc squat snatch
5:00 foam roll

 

WOD (repeat WOD-110128)
For time:
500m row
100 double unders (400 singles)
60 wall ball
20 ghd sit-ups

 

crossfit.com

crossfitlisbeth.com

The Open

PA160010 
Happy Birthday Shannon!

You ROCK!! 

 

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: 3x(250m + 500m + 750m)

Run: 3x(200m + 400m + 600m) 

Bike: 3x(1/2mile + 1 mile + 2 miles)

 

Recovery: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Record: total work time

 

0 thoughts on “04.04.2011-Monday-Day 1”

  9. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  10. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  11. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  12. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  13. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  14. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  15. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  16. J9

    A recipe with celery root posted today!
    Horray!
    Please read the link in announcements section about the AM training schedule change (no AM hours on Tuesday/Thursday)!

  97. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  98. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  99. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  100. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  101. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  102. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  103. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  104. J9

    Modified:
    Toby-13:06
    Rich-8:54
    Ro-11:54
    Harold-11:30
    Cheryl-10:57
    Carole-11:40
    Donna-12:24
    Vinnie-12:34
    As rx’d:
    DP-8:19
    Steve-10:29
    MVR-8:56
    Jess-13:54
    Megan-16:19
    Randy-10:41
    Christian-7:05
    Marc-7:56
    CKL-10:27
    Brielle-9:05
    Mike-11:27
    Melanie-13:33
    J9-7:49
    Scott-9:19

  137. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  138. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  139. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  140. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  141. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  142. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  143. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

  144. JoeB

    Happy Birthday Shannon!! Mexico is awesome cant wait to see WOD 3…Pat I will keep in touch via the blog. Brandon awesome job on WOD 2 hopefully I will catch up to you soon.

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