12/11/10 WOD

I hope everyone is planning on coming to the Christmas Party tonight!  Make sure to bring your white elephant gift and your smiling faces, or this will happen to your house on Christmas Day.

 

WOD

“Pre-Party Fun”

In Team of two you will complete,

For Time:

100 Thrusters- 95m/65w

75 SDHP- 95m/65w

50 OHS- 115m/75w

300 Double Unders (singles= 600 + 60 tuck jumps)

 

CF ENDURANCE

Group Warm-up

Group Running Drills- Ball of Foot Hops, Posture Drills, Arms Behind Back, Jump Rope Drill

WOD

“Tabata Treadmill”

On the treadmill, 8 rounds of 20 sec on 10 sec off of maximum effort.  Set Treadmill at 12% grade, 0-30 sec slower pace/mile then best 5k pace.  Good Luck and DO NOT REDUCE SPEED!

Here is a good video on the Crossfit Endurance site of the tabata treadmill run.  

Tabata Treadmill Run [wmv] [mov]

 

12/10/10 WOD Results

 

Posted on: December 10, 2010admin

5 thoughts on “12/11/10 WOD

  1. Hey Walt, I looked at the party invitation but it doesn’t have all of the information. What time does Karaoke start? I don’t want to be late.

  2. Walt, what a great party! Thank u so much for your hospitality and getting all of us crossfitters together for something other than a workout! (even though they’re fun too) It’s awesome making new memories with great friends. You rock! And I hope u have a Merry Christmas and a wonderful New Year. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *