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CFD WOD 04-24 12

By Front Desk | In CrossFit, WOD | on April 24, 2012

As many rounds as possible in 12:00 of:

3 Thrusters, 135/95 pounds

9 Chest-to-Bar Pull-ups

12 Double Unders

 

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery.

 

Single-Sport (SS)

“Lactate Shuttle”

Choose ONE of the following sports:

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, hold splits within 3-5 seconds

Bike (WED): 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

 

7:30

yaz – 3+3 RX

Tyler – 6+9 RX

James – 4RX

Brian – 5+3 RX

Liz – 5 #85

Pato – 6 #115

Jason – 5 #110

Huw – 4+9 #115

Wendy – 7+3. #50

Bob – 6+2 #95

Maura – 4+2 #95

Megs – 4+2 #85

Melissa – 5+2 #85

Josh O – 5RX

Krista – 4+8 #85

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