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110509.Monday.Day 1

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WOD
5 rounds for time of:
400m run
15 deadlifts – 225# (155#)
15 t2b

 

 

001 004 006

 

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.

 

All Out Efforts.

C2: 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Run: 200m sprint, 1 min off, 200m sprint, 50 sec off, 200m sprint, 40 sec off, 200m sprint, 30 sec off, 200m sprint, 20 sec off, 200m sprint, 10 sec off, then go back up the ladder until you finish 200m sprint, 50 sec off, 200m sprint.

 

crossfit.com

 

0 thoughts on “110509.Monday.Day 1”

  89. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  90. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  91. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  92. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  93. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  94. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  95. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

  96. J9

    modified:
    Carrie-28:31
    Brielle-20:50
    DMB-28:23
    Cheryl-29:49
    Shannon-35:20
    Vinnie-29:39
    Janice-28:25
    as rx’d:
    Randy-28:07
    Rich-28:55
    Steve-21:07
    CKL-30:24
    Marc-25:27
    McCoy-32:13
    Christian-20:59
    Lily-38:11
    Melanie-24:48
    J9-22:43
    Harold-39:02
    Scott-20:11

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