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110502.Monday.Day 1

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Day 1
Warm-up
10:00 jump rope skills
5:00 foam roll/mobility

 

WOD
For time:
400m run
45 back squats – 135# (85#)
30 push press – 135# (85#)
250 double unders (500 singles)

 

 

 001 005 008


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.

 

Maximal Effort Required.

Bike: 2 mile hill climb. Remain in the saddle, push as big of a gear as possible. Cadence not to drop below 60 RPM. Incline between 6-12%.

Run: 1 mile.  Add 10-20lb weighted vest.

C2: 1500m.  Damper setting between 8-10.

 

 

crossfit.com

crossfitlisbeth.com

 

0 thoughts on “110502.Monday.Day 1”

  57. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  58. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  59. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  60. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  61. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  62. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  63. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  64. Thanks!

    Trying to plan the (non) paleo potluck/end of The Open/Nutrition Challenge for either this Friday or next…
    post what works best…Adriana already declared it’s time for wine!

  89. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  90. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  91. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  92. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  93. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  94. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  95. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

  96. J9

    modified:
    Harold-15:00
    DMB-20:11 Welcome Back!
    Adriana-17:37
    Megan-20:50
    Toby-15:09
    Lenore-15:05
    Carole-12:11
    Vinnie-14:31
    Mike-17:28
    as rx’d:
    Rich-19:03
    DP-15:45
    BCOV-16:54
    MVR-15:01
    Randy-21:47
    McCoy-16:46
    Pat-17:03
    Kat-20:38
    CKL-19:51
    Christian-15:41
    Melanie-21:15, 95#
    J9-12:50, 95#
    Charlie-22:44
    Cheryl-22:04

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