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Tuesday, January 18, 2011

Wednesday

For time:
Run 400 meters
50 Powerclean (75/45)
40 GHD Situps
Run 400 meters
40 Powerclean
30 GHD Situps
Run 400 meters
30 Powerclean
20 GHD Situps
Run 400 meters


Sectionals Participants:

METCON: For time:

150 DUs
9 Deadlifts (275#/190#)
100 DUs
6 Deadlifts
50 DUs
3 Deadlifts

Rest 3+ hours

Row – 6 x 300 meters, 2 minutes rest between sets

4 comments:

  1. centurion_crossfit forthoodJanuary 19, 2011 at 4:06 AM

    METCON: 9:20

    Rowing sucks! :-)

    ReplyDelete
  2. Jose serranoJanuary 19, 2011 at 1:41 PM

    METCON: 13:23

    Rowing 6x300m with 2 min rest between rounds...avg: 1:10

    ReplyDelete
  3. NickJanuary 19, 2011 at 4:44 PM

    Metcon- 18:11 the DUs get me everytime!

    Minimal rest then...

    Row times:
    1:02
    1:01
    1:07
    1:03
    1:09
    1:04

    ReplyDelete
  4. CFChickJanuary 19, 2011 at 9:20 PM

    Did the CCFFH Wod again as deadlifts are still a "no go" for me.

    Run, clean and GHD Metcon: 23:21 Rx. Felt a little slower on the GHD's but really happy to do a wod with some running!

    ReplyDelete