Monday, June 9, 2008

Monday's grinder

This workout is brought to you by Crossfit Virginia Beach.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


This one should get your blood pumping. Make sure the thrusters are good, solid thrusters. Drop in the squat as low as you can, explode up with the legs, drive the weight over head to lock out, and be sure to shoot the head through the gap and get those active shoulders. Enjoy!

3 comments:

st8we said...

As Rx'd in 22:40. Runs were a NIGHTMARE.... that 800m run was hell. It was damn hot. That was a good workout.

Anonymous said...

98 degrees didn't make this one any easier! Definitely played a huge factor in my time. I got a 28:13 on this one. Overall great workout though, hopefully my body adjusts to the heat very soon. First time for the PUKIE AWARD though, something to be proud of MOM! =)

Anonymous said...

Tough workout, hot weather and much motivation from the GySgt and Sgt and all of that adds up to a great crossfit workout. I completed it in 21:50. The heat from the run really drained me. Looking forward to tommorrows workout.