Friday 080102 WOD

Estamos a 190 días de los CrossFit GAMES del 2009 y el TEAM BRIGA está entrenando fuerte para representar a Lationamerica y demostrar que podemos batallar con los grandes!
We're 190 days away from the 2009 CrossFit GAMES and TEAM BRIGA is training hard to represent Latin America and show the CrossFit world we can hang with the BIG BOYS!

CrossFit Games '08 Highlights from Von Ware from CrossFit Newcastle on Vimeo.
"JT"
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
!
ENDURANCE WORKOUT
3+ horas antes o después de tu WOD de CrossFit
3 + Hours Before CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.
Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat.
C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.Foul If you deviate more then specifiedFoul: 20 pistol squats (10 each side)


CrossFit Endurance - Why POSE? from CrossFit Newcastle on Vimeo.