16 October 2012

TUESDAY 16 October 2012

Warm Up:

3 Rounds
500M Row or 400M Run
10x GHD Situps
10x Back Ext
10x OH PVC Squat
10x Pull Ups
10x Ring Dips

Work Capacity:
2 RFT
100 Double Unders
12 Muscle Ups
(or 12 Hand-Release Pull Ups and 12 Ring Dips)

CFE:

8 Rounds
300M Sprint
2 Minute Rest
Posted by CROSSFIT RED DIAMOND

3 comments:

  1. Gary MccordOctober 16, 2012 at 2:07 PM

    8:40

    Used a band for the muscle ups.

    Only got to round 5.. time :(

    ReplyDelete
  2. casey jonesOctober 16, 2012 at 2:28 PM

    Great WOD today! Great job by all who participated! CFE was tough though for sure. Gnarly headwind on back straight. Completed all 8 rounds of 300m with 2 minute rest. Overall time was 25:35. Subtract 16 mins of rest, 9:35. That equals out to about 1:11/12 /300m. Not bad.

    ReplyDelete
  3. Crossfitter w/o a cause!October 16, 2012 at 2:31 PM

    Crap! Crap! Crap!

    I did crap today!

    Muscle ups suck! lol

    I felt decent on the running, but that head wind was crap...

    That is all!

    ReplyDelete

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