Crossfit Results 01/04-06 2010

This round of Crossfit WOD:

Muscle-ups 100104

Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

The other option is to sub 4/1 pull ups, dips to muscle ups. (I did this option… sort of)

I did this in 11:

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400m, GHD, Hip Extensions 100105

Puppies:
Three rounds for time of:
Run 200-400 meters (I ran 200m)
15 Sit-ups
15 Hip Extensions

8:00

This was the 1st time I’ve run since my knee problems

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Wall-balls & Pull-ups 100106

Puppies:
Three rounds for time of:
20 Wall-ball shots with 10-14 pound ball to eight foot target
10 Pull-ups (Beginner or assisted pull up okay)

5:08

This entry was posted on Wednesday, January 6th, 2010 at 7:36 pm and is filed under Crossfit. You can follow any responses to this entry through the RSS 2.0 feed.