12/2/10

Black WOD

For time:
50-40-30-20-10
Double-unders
Toes-to-bar

Blue WOD

For time:
50-40-30-20-10
Double-unders
Knee Raises

Grey WOD

For time:
50-40-30-20-10
Single Jumps x 2 (100-80-60-40-20)
Leg Raises

 

 

 

 

 

 

 

CrossFit Endurance WOD

3+ Hours After  CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band!