Thread: Jon's Journal
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Old 08-18-2009, 11:51 PM   #33
Jonathan Rich
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Join Date: Nov 2006
Location: Oak Ridge  North Carolina
Posts: 139
Re: Jon's Journal

Started at CrossFit Greensboro about three weeks ago. I'm going to start logging my workouts again here. Here are a few from the last couple of weeks that I can recall. Times are as close I can remember. I missed most of last week with a cold.

WallBall - AMAP in 5 min. 15 lbs. Ball
98 WallBalls

500m Row/15 Wall Balls/ 10 Pull ups AMRAP in 12 minutes
2 Rounds and 200m row

30 Muscle ups for time or 120 pull ups and 120 Ring dips for time. Progression is regular, feet on the ground to jumping.
27 min. (I think) All pullups and ring dips - ring dips need work

Thrusters 3-3-3-3-3
After a few warmup sets, used 155 lbs.

100 burpees for time
13 min. (approx.)

Fishbowl with a 30 minute time limit....
30 Wipers
30 Burpee touches a foot over your standing reach
30 2 for 1 Wall balls
100 over the line alternating jump ropes
30 Inverted Burpees
30 Kb thrusters each arm
30 Toes to rings
30 Step up with 50# Sand bag on 18" box

Finished everything except 10 Wipers and 30 Burpee touches

100 thrusters for time (95 lbs.)
14:45 min. (approx.)
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