Thursday 9.27.12

I have no idea what this is, but it sounds awesome and we should all try to join this crew ASAP.

Strength: Weighted Pull Up 5-4-3-2-1. Go for a 1rm PR if you can.  Work on strict pull ups or negatives if you can't do weighted reps.

Conditioning: Strength and Conditioning Recovery for Quality (from
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups  x 15
- Ring Rows x 15

All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training. "Fran" is tomorrow.

Or make up the CrossFit Total or the 5k!

Post scores to comments.


  1. SWOD: Practice kipping with green band
    WOD: abmat situps, superman, 26# KB