Thursday 25 October WOD

FOR TIME:

10k Run

Post your time to the comments.

Be sure to give yourself plenty of time to make this run, as it is 6.2 miles.

Here is a route that will take you to a landmark, but will put you at ~10.2K total: http://www.gmap-pedometer.com/?r=5714346
Take bayshore road all the way south, then it turns into golf course road, and pretty much halfway down that road is a building on the left hand side (south side), that is your turnaround point.

Happy trails!

* * *

CrossFit HQ WOD:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

CrossFit Football WOD:

In-Season
As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

Off-Season
Russian Stim 2.0
Complete 3 rounds:
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
2 Squats @ 88% of 1 RM
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM – 30 sec rest between reps
Rest 3-4 minutes
6 Power Cleans @ 80% of 1 RM – 30 sec rest between reps
*Rest 4-5 minutes between rounds

This entry was posted in Uncategorized. Bookmark the permalink.