SAT

CHOOSE YOUR SPORT:

SWIM (100M, 200M, 300M)
C2 (250M, 500M, 1000M)
BIKE (5K, 10K, 15K)
RUN (800M, 1600M, 800M)

3 ROUNDS FOR 1 SPORT
**EXCLUDING BIKE**

TGIF

50 PULL-UPS
30 MIN RUN (COVER AS MUCH DISTANCE AS POSSIBLE)
25 PUSH-UPS
25 AIR SQUATS

30 MIN RUN (COVER AS MUCH DISTANCE AS POSSIBLE)
25 PUSH-UPS
25 AIR SQUATS


** STAY HYDRATED**

GET VERTICAL

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Maximal Effort Required.

Swim: 500m, add a t-shirt or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

REST DAY

Follow CFMT Main Site only.

TIME TRIAL

Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 5k , U: 10k
C2: SC: 2k , LC: 3k , U: 6k


LEGEND:
SC=SHORT COURSE <2hours>
LC=LONG COURSE 2-3 HOURS (26.2)
U= ULTRA DISTANCE >3HOURS (50K)

20:10

Choose One Of The Following Sports:
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Fri. June, 12

CrossFit Games '08 DL/Burpee WOD

5 RFT:

5 274#/185# DL
10 Burpees

Thurs. June 11

"Cindy"

Max Rds. in 20 Mins
5 Pull Ups
10 Push Ups
15 Air Squats

Wed. June, 10

"Grace"

30 Reps for Time:
135#/95# Clean and Jerk

Mon. June, 8

"Wet Helen"

3 RFT:
400m Row
21 KB Swings
12 Pull Ups

Mon. June, 1

Split Jerk
5,5,5,3,3

Then:

Run 4 Laps (560m each)
for time.