CrossFit East Bay Rest Day 090210

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A few people have requested no-equipment/low-equipment WOD for on the road: here are some:

  1. Run 5 K
  2. Run 10 K
  3. Run 15 K
  4. 4x400M repeats
  5. 10x100M repeats
  6. Run 500M-400M-300M-200M-100M rest 1 minute between sets
  7. "Cindy"
  8. "Mary"
  9. "MIndy" 5 HSPU 10 Pull-Up, 15 Squat, Cindy-Style
  10. "Murph"
  11. "Angie"
  12. "Chelsea"
  13. "G.I." Jane"
  14. "Barbara"
  15. "Chelsea"
  16. "Nicole"
  17. Run 400M 21-15-9 HSPU, Squat, Pull-Up, Run 400 Meters
  18. Run 800 Meters, 50 Burpees, Run 800 Meters
  19. Run 800 Meters, 100 Burpees, Run 800 Meters
  20. 400 Meter Walking Lunge
  21. Tabata This
  22. Tabata Something Else
  23. Pull-Up Ladder
  24. Push-Up Ladder
  25. Squat Ladder
  26. Sit-Up Ladder
  27. Burpee Ladder
  28. 300 Burpees For Time
  29. Plank Hold to Failure X 4 rest one minute between sets
  30. "Broomstick Mile"
  31. Pull-Up/Push-Up to Failure, rest three minutes between sets
  32. 21-15-9 Burpee, Sit-Up, Push-Up
  33. 20 Double-Under, 100 Squat, 40 Double-Under, 75 Squat, 60 Double-Under, 50 Squat, 80 Double-Under, 25 Squat
  34. 30 Bar Muscle-Up For Time
  35. 100 Handstand Walking Steps For Time
  36. 50 HSPU for Time
  37. 30 Ring Muscle-Ups For Time
  38. 30 Bar Muscle-Ups For Time
  39. "Helen"
  40. "Fran" (kettlebells)
  41. 50 wall-ball for time
  42. 100 wall-ball for time
  43. 150 wall-ball for time
  44. 21-15-9 Wall-ball, Kettlebell Swing
  45. 21-15-9 Wall-ball, D-Ball Slam
  46. 21-15-9 D-Ball Slam, Kettlebell Swing
  47. "Kettlebell Hell"

20-16-12-8 reps of:
KB Swings
KB Squat Push Press
KB Deadlifts (Singles -- split the reps between arms)
Push-ups
KB Walking Lunges (Switch the KB between hands, between the legs on each lunge)
Pull-ups
Burpees!


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1 Comments

I usually don’t post on Blogs but ya forced me to, great info.. excellent! … I'll add a backlink and bookmark your site.

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About this Entry

This page contains a single entry by Maximus published on February 9, 2009 6:14 PM.

CrossFit East Bay Rest Day 090209: Social Climbing @ Ironworks was the previous entry in this blog.

CrossFit East Bay WOD @ Ironworks 090211: "Cindy" or "Mary" is the next entry in this blog.

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