168 Industrial Dr
Mashpee, MA 02649
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September 28, 2009

Tuesday

Warm Up

4 Way 400m Run-1.Lateral -right leading 2. Backward 3. Lateral- left leading 4. Run Forward 90% effort.
7x Walk Out With Push Up x 2
Spider-man
Mobility
Light Stretch

WOD

Choose One Of the Following

A.
5 Rounds for time
5 Deadlifts 275lbs 10 Burpees (from CF Games 08)

B.
(Recommended For CrossFit Endurance)
Deadlift 1-1-1-1-1-1-1 reps

A nice in depth yet simple look at the Deadlift

The Deadlift from Patrick Cummings on Vimeo.

CrossFit Endurance

(Bike: 3 mile TT rest 3 min, Then hold 2 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT)

Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT

C2: 2000m TT rest 3 min, Then hold 3x 500m (30 sec rest between) at your 500m pace for the 2000m TT

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  1. Chris N Reply

    Austere WOD
    5 x Sandbag Get-Up @ 80#
    10 x Burpees
    5 rounds for time
    8:22

  2. Richard Reply

    Nark, love the fact that you are posting the CRE Wods on your site as well! You guys are going to be absolute beasts!!!

    I should be around on Thursday and Friday morning, looking forward to catching up!

    Hope all is well.

  3. Richard Reply

    I meant Mark

  4. Mark Lee Reply

    Rich just because I tried to bust you for roids doesn’t mean I’m a narc! Looking forward to those a.m. sessions-hope I make it!

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