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FRIDAY 3/16 5X ROW 500M

FRIDAY 3/16
5X ROW 500M
MAX PULL UPS

SATURDAY 3/17
12.4
150 WALLBALL
90 DOULBLE UNDERS
30 MU.
MY SCORE 143 (WALLBALL)

12-9-6 95# thrusters, jumping bar

12-9-6
95# thrusters,
jumping bar muscle ups 11:05
I got the 6 rep round of thrusters unbroken.

TITLE: Tuesday 3/13
OHS 3X 85, 2X 95, 1X 95

Workout was individually timed rounds :

200m run
25 situps
15 good mornings

5:00 (warmup), 4:12, 3:30, 3:24, 3:18

Week of 3/6

3/6 Monday: Annie 12:44
50-40-30-20-10
Sit Ups, Double unders

3/7 Tuesday: Klepto 27:05 (84#)

3 rounds (RX 4)
27 box jumps
20 burpees
11 Power cleans 85# (RX 105)

Wednesday, Thursday: Off

3/9 Friday: Row 750x5
3:17, 3:28, 3:24, 3:19, 3:23

3/10 Saturday: CrossFit Open WOD

AMRAP in 18 minutes
15 Box Jumps (20")
12 Push Press (75#)
9 Toes To Bar

4 rounds plus 15 jumps, 12 PP. Score 171

3/11 Sunday: CFFootball WOD

Complete 10 rounds:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.

Deadlifted 210x2 was going for

Deadlifted 210x2 was going for 3.
7 single pull ups w/ 30# back pack
Sprint 230m x5
1:06, 1:08 1:10, 1:12, 1:07

Friday, Feb 24, 2012

Griff

Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

18:54

Wednesday, Feb 22, 2012

Bench Press

65x10
85x3
90x3
95x3
100x3

Tuesday, Feb 21, 2012

Buy in:

Power Clean 95x3, 105x3, 115x3
Squat Clean (failed power clean) 125#

Workout:
3 rounds
3 Thrusters 85#
7 burpees
10 double unders

5:33

Repeat after 2 minutes rest

6:44

Sprint 100m x 5