For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
Blog Archive
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2015
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September
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- 7 Rounds of Sumo HP and Ring Dips
- Nancy
- Jennifer
- 5K Row 9-25-15
- 10 100M running sprints with 90 second breaks
- 1Mile Run-100 Situps-100Back Extensions-1 Mile Run
- Sqat 1-1-1-1-1-1
- Kutschbach 9-21-15
- 5 RFT rope/ttb/rope/dbsc's
- 4 RFT: Run 400, 25 sit-up and 25 lunge
- 12 min AMRAP: 7 Ring Rows, 14 Med Ball Sit ups (20...
- CTB reverse Fran Ladder
- Rowing sprints: 750M x5 (rest 3 mins in between)
- 12-9-6 MU and DL with penalty DL
- Clean and Jerk 20 minute AMRAP ladder
- 100 DUs 50 cal row 25 weighted box stepups
- One clean, one bench and one overhead squat
- 15 min AMRAP 155-lb. squat cleans, 5 reps 5 burpee...
- 9/7/15 Victoria: Hero
- Old Man Harrison Row/GHD/Squats
- 45-30-15 GHDs, hip ext, L Sit, Plank
- Gwen
- 9/4/15 Chelsea
- Tucson AZ
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September
(24)
I subbed 2k rows for the mile runs. I broke the Sit ups and the back extensions into groups of 25. TT was 26:55
ReplyDeleteI ran 1.1 miles (!!) , 100 sit-ups, 100 BEs, and 1.1 miles. TT29:30.
ReplyDeleteRe the mileage, I thought my first mile was at a good pace but the clock read 8:40 and I was like WTF? Upon measuring the course, turns out that the 1/2 mile mark s/b the alley between Clayton and Elizabeth. Just like coach Fletcher to make me run further than I needed to.
OK, so exactly where is the 1/2 mile out and back marker again?
ReplyDelete22:11 with 2K rows. Did the first 55 BEs unbroken, which literally caused my back to go numb... then did 100 situps unbroken, then went like 25/10/10 or something like that on last BEs... . Crusher! Last 1K of rowing was demoralizing.
ReplyDelete