Tuesday, November 10, 2009

1. Warm Up: Run 800m or Row 1000m
2. Stamina: 3 rounds
  • Focus Mitts, 20 reps-R (4 counts)
  • Renegade Rows, 10/side
  • Focus Mitts, 20 reps-L (4 counts)
  • Renegade Rows, 10/side
  • SL DB Press, 10/side-R (alt)
  • MP Lunge, 10 reps-R
  • SL DB Press, 10/side-L (alt)
  • MP Lunge, 10 reps-L
  • MP Hops with Transverse Arms, 10/side
3. Work Capacity - 30:15x4-8
  • KB SDHP
  • KB Swing (Alt arms)
  • Goblet Squats
  • Pistols
  • Tuck Sits
4. Durability
  • Run 1 mile
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11 comments:

CrossFit NTX said...

Kay C.

1. Row
2. 3 rounds - 8/8/8
3. 1 round - (26/15/26#) 14/8/8/9/10(flutter kicks)
4. DNC

November 13, 2009 at 9:04 AM
CrossFit NTX said...

Bob T.

1. Run
2. 3 rounds - 15/10/BW
3. 4 rounds
SDHP (35#): 16-13-12-10
KB Swing (26#): 8-4-5-5
Gob. Sq. (26#): 8-8-3-8
Pistol: 12-10-10-10
Tuck Sit: 24-19-16-14
4. 12:00

November 13, 2009 at 9:08 AM
CrossFit NTX said...

Andrew S.

1. Run
2. 3 rounds - 10/10/10
3. 4 rounds
SDHP (35#): 15-15-14-12
KB Swing (26#): 9-8-8-9
Gob. Sq. (26#): 7-9-9-8
Pistol: 5-8-7-7
Tuck Sit: 3-15-21-21
4. 11:15

November 13, 2009 at 9:11 AM
CrossFit NTX said...

Colin CS

1. Row
2. 3 rounds - 10/10/10
3. 4 rounds
SDHP (35#): 11-12-12-11
KB Swing (26#): 7-7-8-8
Gob. Sq. (26#): 9-12-10-4
Pistol: 12-13-12-14
Tuck Sit: 10-15-10-15
4. 800m - 8:45

November 13, 2009 at 9:13 AM
CrossFit NTX said...

Kyle M.

1. Row
2. 3 rounds - 15/10/10
3. 4 rounds
SDHP (35#): 16-15-16-16
KB Swing (26#): 8-8-8-8
Gob. Sq. (26#): 15-15-15-15
Pistol: 8-10-10-11
Tuck Sit: 30-30-21-30
4. 8:49

November 13, 2009 at 9:14 AM
CrossFit NTX said...

Eric Y.

1. Run
2. 3 rounds - 15/15/15
3. 4 rounds
SDHP (35#): 20-19-16-16
KB Swing (26#): 9-7-5-7
Gob. Sq. (26#): 7-8-7-8
Pistol: 7-14-10-10
Tuck Sit: 25-30-15-20
4. 13:52

November 13, 2009 at 9:17 AM
CrossFit NTX said...

Shane L.

1. Row
2. 3 rounds - 10/10/10
3. 4 rounds
SDHP (#): DNC
KB Swing (#): DNC
Gob. Sq. (#): DNC
Pistol: DNC
Tuck Sit: DNC
4. DNC

November 13, 2009 at 9:18 AM
CrossFit NTX said...

Justin M.

1. Run
2. 3 rounds - 25/15/16
3. 6 rounds
SDHP (35#): 21-20-19-19-18-19
KB Swing (26#): 7-8-8-8-7-6
Gob. Sq. (26#): 13-13-13-13-13-13
Pistol: 15-15-15-16-15-15
Tuck Sit: 21-20-21-20-20-20
4. 1 mile completed

November 13, 2009 at 9:19 AM
CrossFit NTX said...

Char H.

1. Row
2. 3 rounds - 8/8/8
3. 4 rounds
SDHP (26#): 12-12-14-15
KB Swing (15#): 7-8-9-8
Gob. Sq. (15#): 15-16-14-15
Pistol: 8-11-11-10
Tuck Sit: 30-30-23-23
4. DNC

November 13, 2009 at 9:21 AM
CrossFit NTX said...

Kim L.

1. Row
2. 3 rounds - 8/8/8
3. 4 rounds
SDHP (26#): 15-17-14-12
KB Swing (15#): 8-9-9-4
Gob. Sq. (15#): 14-14-11-13
Pistol: 10-9-9-10
Tuck Sit: 30-30-30-30
4. DNC

November 13, 2009 at 9:22 AM
CrossFit NTX said...

Davis B.

1. Run
2. 3 rounds - 20/20/20
3. 4 rounds
SDHP (35#): 18-20-21-19
KB Swing (26#): 8-9-8-7
Gob. Sq. (26#): 17-20-18-16
Pistol: 10-9-8-7
Tuck Sit: 12-18-20-25
4. Row 2000m - 8:46.1

November 13, 2009 at 9:22 AM

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