Wednesday, December 30, 2009

MONOSTRUCTURAL

warm up
tabata mash up:
burpees
dead hang L-holds

2 rounds:
box jump/step downs x 10
c2b pull ups x 10
arms-crossed abmat sit ups x 10
windmill push ups x 10

workout
4RFT
500m row
400m run

3min rest between rounds

post slowest round for score

warm down
5min of jump rope singles, alternating between:
-left leg jumps
-right leg jumps
-both legs
-advancing forward/backward/side-to-side
work for rhythm, timing, balance & coordination

10 comments:

  1. Anonymous30 December, 2009 17:32

    caleb.rx.3:41

    ReplyDelete
  2. rob in ger30 December, 2009 17:47

    Did the following today. (Sore from the thrusters)

    2 rounds of
    sandbag sprint
    20 hspu
    20 kbs
    20 sit ups
    20 ring dips
    20 burpees
    sandbag sprint

    2 min break between rounds.

    afterwards, mobility stretches.
    5:11, 6:09

    looking forward to tomorrow's wod.

    ReplyDelete
  3. Dustin30 December, 2009 19:19

    Dustin rx. 4:18 thought this was going to be an easy one. I was disapointed when my third round was a 4:18. Stepped it up on the last one and got it back to a sub four but barely.

    Amazing what slacking of for a few weeks will do to your metcon. The 225lb deadlifts the day before didnt help the back any either. I was really feeling the burn on the last round today.

    Looking forward to seeing Cav nock out 50 consecutive pull ups tomorrow.

    ReplyDelete
  4. Katie P30 December, 2009 20:26

    first three rounds were 4:18...
    last round was 4:25...
    fml

    what a welcome back that was. ouch. glad to be back though!

    ReplyDelete
  5. (!)30 December, 2009 20:53

    Judgement day is here.

    Thursday aka last day of 2009.

    50 consecutive pull ups.

    16:30

    ReplyDelete
  6. Steve30 December, 2009 21:05

    Steve C. rx. 3:36

    ReplyDelete
  7. CrossFit JAX30 December, 2009 22:33

    mego / 4:40

    KATIE PUKIE'D AND DIDN'T TELL ANYBODY! That's why she missed 4:18 on that last round...!

    ReplyDelete
  8. Turbo J30 December, 2009 23:30

    AM:
    135# Snatch x 30

    5min Rest

    AMRAP 8 min:
    135# Clean x 4
    Rope Pull Ups x 5
    Double Unders x 25

    PM:
    Todays' WOD

    turbo. 158bw. rx. 9 rnds/3:29

    I suppose Turbo is monostructural... I don't have any metabolic pathways, when I need energy... I just split atoms.

    ReplyDelete
  9. CrossFit JAX30 December, 2009 23:32

    russ. 162bw. 3:47

    ReplyDelete
  10. Anonymous31 December, 2009 06:31

    Travis G Holiday weight-FML 3:47

    ReplyDelete

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