CrossPit 3/9/2009
Posted: 10 March 2009 04:28 PM   [ Ignore ]
Top Dawg
Total Posts:  1605
Joined  2004-08-19

Warmup: with a partner, 3x 200m run + 3 side control escapes each

Striking Work:
1. thigh kick
2. L straight + R straight + thigh kick
3. L straight + R straight + L round kick to the liver

AMRAP 10 min. with a partner
250m rower sprint
3 side conrol escapes
200m sprint
hold side control (partner escapes)

Grappling work
1. guillotine
2. guillotine escape



CrossFit Brand X Poway

Posted: 12 March 2009 08:29 AM   [ Ignore ]   [ # 1 ]
Top Dawg
Total Posts:  7683
Joined  2004-08-09


That is all.


We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

There is no substitute for good coaching.

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