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110411-Monday-Day 1

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Day 1
Warm-up
800m run
5:00 foam roll

 

WOD (last done 101122)
10 rounds or 20:00 of:
5 kb swing – 32kg (24kg)
10 sdhp – 95# (65#)
15 ring dips

 

 

 001 002 003

 

 

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/Bike: 4min on, 3min off; 2min on, 30sec off; 1min on, 3min off; 2min on, 30 sec off; 4min on. Done!

Run: 800m sprint, 3min off; 400m sprint 30sec off; 200m sprint, 3min off; 400m sprint, 30 sec off; 800m sprint. Done!

 

Record: Total distance (C2/Bike); total time (run)

 

 

crossfit.com

crossfitlisbeth.com

 

 

0 thoughts on “110411-Monday-Day 1”

  57. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  58. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  59. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  60. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  61. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  62. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  63. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  64. Ro

    Am crew was rocking this morning. Thank you all for bringing such high and psoitive energy!!! It is going to get me through my long dinner meeting! You alla re the best.

  81. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  82. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  83. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  84. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  85. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  86. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  87. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  88. J9

    modified:
    Ro-18:48
    Jess-7+12
    MVR-19:38
    Keith-8
    Toby-7+15
    Lenore-7+11
    Brielle-17:14
    Vinnie-8+15
    Adriana-7+13
    Megan-7+5
    Melanie-16:53
    as rx’d:
    Rich-18:37
    DP-19:05
    Steve-9+24
    Scott-17:45
    JoeB-14:44
    Christian-15:48
    Mike-8+14

  97. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  98. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  99. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  100. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  101. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  102. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  103. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

  104. Keith

    Loved today. Great pic of Adriana doing Ring Dips. Took a tiny break from Paleo to restart the metabolism after stalled weight loss. Glad to report that just four days after the break, I’m lighter than before!

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