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Search: Posts Made By: Ross Wilken
Forum: Workout Logs 06-09-2010, 06:07 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.8.10

12:00 PM

A) Bench Press 3 x 5

185 x 5
185 x 5
185 x 5
185 x 5
Forum: Workout Logs 06-09-2010, 06:06 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.7.10

6:00 PM

A) Front Squat 5 x 3

Bar x 5
95 x 5
135 x 3
185 x 3
Forum: Workout Logs 06-09-2010, 06:03 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.5.10

4:00 PM

Strength Saturdays - Session 1

A) Low Bar Back Squat

Bar x 5
Bar x 5
Forum: Workout Logs 06-09-2010, 06:01 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.4.10

A) Push Press 5 x 3

115 x 3
135 x 3
145 x 3
155 x 1

[145 x 3]
Forum: Workout Logs 06-09-2010, 05:59 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.3.10

A) Deadlift (Work up to 5 rep max)

185 x 5
225 x 5
245 x 3
265 x 2

275 x 5
Forum: Workout Logs 06-09-2010, 05:58 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.2.10

Yoga - JinSung
Forum: Workout Logs 06-09-2010, 05:57 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

6.1.10

A) Shoulder Press 5 x 5

95 x 5
115 x 5
115 x 3
105 x 5
100 x 5
Forum: Workout Logs 06-09-2010, 05:55 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.30.10

A) Over Head Squat 5 x 5

95 x 5
125 x 5
145 x 4
145 x 5

[145 x 5 PR]
Forum: Workout Logs 06-09-2010, 05:53 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.29.10

A) Squat 5 x 5

205 x 5
225 x 5
225 x 5
235 x 5

*Keep knees pushed out - engage adductors
Forum: Workout Logs 06-09-2010, 05:51 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.25.10

A) Snatch 2 - 2 - 2 - 1 - 1 - 1

75 x 2
95 x 2
105 x 2
115 x 2
125 x 1
135 x 0
Forum: Workout Logs 06-09-2010, 05:49 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.18.10

A) Front Squat 5 x 3

185 x 3
205 x 3
205 x 3
205 x 3
195 x 3
Forum: Workout Logs 06-09-2010, 05:47 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.17.10

A) Bench Press 5 x 5

185 x 5
195 x 5
195 x 4
185 x 4
175 x 5
Forum: Workout Logs 06-09-2010, 05:46 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.12.10

Nasty Nine - WOD 9

5 Rounds For Time

400m Run
15 Pull Ups (C2B)
15 Shoulder Press @ 50% Bodyweight (80 lbs.)
Forum: Workout Logs 06-09-2010, 05:44 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.11.10

A) AMRAP in 4 Rounds

Max Muscle Ups (without letting go of rings)
3 min Rest

4
3
2
Forum: Workout Logs 06-09-2010, 05:43 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.10.10

A) Over Head Squat 5 x 5

95 x 5
115 x 5
125 x 5
135 x 5

[135 x 5 PR]
Forum: Workout Logs 06-09-2010, 05:41 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.7.10

A) Shoulder Press 5 x 5

95 x 5
105 x 5
120 x 4
110 x 5

Left shoulder felt wonky before workout. Performed better than expected.
Forum: Workout Logs 06-09-2010, 05:39 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.6.10

A) Deadlift 5 x 5

205 x 5
225 x 5
245 x 5
265 x 5

[265 x 5]
Forum: Workout Logs 06-09-2010, 05:38 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.5.10

"Nancy"

5 Rounds For Time

400m Run
15 Over Head Squats (95 lbs.)

[17:32 RX'd]
Forum: Workout Logs 06-09-2010, 05:37 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

5.3.10

A) Weighted Pull Ups 5 x5

25 x 5
35 x 5
45 x 5
55 x 5

[55 x 5]
Forum: Workout Logs 06-09-2010, 05:35 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

Thanks for noticing, Greg.

While I haven't been the most dedicated CrossFitter in the world since I left Philly, I'm back on track now and it's good to go back and see I wasn't a complete...
Forum: Workout Logs 06-07-2010, 03:55 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

4.29.10

Team WOD - As a 4 Person Team, Complete 16 Rounds For Time

Against a 3 minute running clock:

4 Muscle Ups (4 / 4 / 2 / 2)
10 Power Cleans (135 lbs.)
4 Hand Stand Push Ups
Forum: Workout Logs 06-07-2010, 03:53 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

4.28.10

A) Snatch

For 10 min., perform 1 snatch every minute on the minute

75 x 1
75 x 1
75 x 1
85 x 1
Forum: Workout Logs 06-07-2010, 03:50 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

4.27.10

3 Rounds For Time

400m Run
Front Squats (135 lbs.) 21 - 15 - 9
Push Ups 30 - 20 - 10

[11:34 RX'd]
Forum: Workout Logs 06-07-2010, 03:49 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

4.21.10

A) Bench Press 5 x 5

185 x 5
195 x 5
205 x 5
210 x 3

[205 x 5]
Forum: Workout Logs 06-07-2010, 03:47 PM
Replies: 421
Views: 19,109
Posted By Ross Wilken
Re: Ross Wilken's Workout Log

4.17.10

A) Bench Press (To Max Reps 225)

175 x 5
185 x 5
205 x 3

[205 x 3]
Showing results 1 to 25 of 332

 
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