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Old 12-19-2016, 12:58 PM   #1241
Joshua Williams
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Location: Burlington  Kentucky
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Re: JDub - Killing my softness

38 / 212 / 2184

Workout of the Day
Friday 161216 28
Johnson
Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups
155-lb. squat cleans, 9 reps
Post rounds completed to comments.
Compare to 100709.

Subbed 225 and 135
2rds minus sc
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Old 12-20-2016, 01:39 PM   #1242
Joshua Williams
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Re: JDub - Killing my softness

38 / 212 / 2185

Monday 161219 59
10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 140620.
33:46
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Old 12-21-2016, 02:03 PM   #1243
Joshua Williams
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Re: JDub - Killing my softness

38 / 212 / 2186



For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Post time to comments.
Compare to 080531.

10:20
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Old 01-03-2017, 10:00 AM   #1244
Joshua Williams
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Re: JDub - Killing my softness

38 / 214 / 2187

Workout of the Day
Saturday 161231
61
5 rounds for time of:
20 L pull-ups
16 ring dips
Post time to comments.
Compare to 160101.
19:34
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Old 01-03-2017, 01:42 PM   #1245
Joshua Williams
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Re: JDub - Killing my softness

38 / 214 / 2188

WORKOUT OF THE DAY
Tuesday 170103
50
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Post time to comments.
Compare to 141211.
Scaled to 75 du

34:30 and didn't get to complete last round of lunges, i fail today....
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Old 01-04-2017, 02:30 PM   #1246
Joshua Williams
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Location: Burlington  Kentucky
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Re: JDub - Killing my softness

38 / 214 / 2189

Workout of the Day
Wednesday 170104 42
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 160111.
________________________________________
Bs - 365
Sp- 185 (195 f)
Dl- 325
Total - 875
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Old 01-06-2017, 01:26 PM   #1247
Joshua Williams
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Re: JDub - Killing my softness

38 / 214 / 2190

Workout of the Day
Thursday 170105 144
Karen
For time:
150 wall-ball shots, 20-lb. ball
Post time to comments.
Compare to 140531.
________________________________________
Related content:
CrossFit WOD 170105 with Pat Sherwood
CrossFit X-treme Athletics Scales Karen
5:16
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Old 01-09-2017, 04:10 PM   #1248
Joshua Williams
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Re: JDub - Killing my softness

38 / 217 / 2191

Overhead squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 160829.
________________________________________
65-95-115-135(2)-finished w/ reps of 45, not sure I have the shoulder mobility for ohs.......my hands don't go further back than head
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Old 01-12-2017, 11:04 AM   #1249
Joshua Williams
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Join Date: Oct 2007
Location: Burlington  Kentucky
Posts: 1,392
Re: JDub - Killing my softness

38 / 217 / 2192

Wednesday 170111 46
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats
Post rounds completed to comments.

IIIII. I + 7pu
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Old 01-13-2017, 02:11 PM   #1250
Joshua Williams
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Re: JDub - Killing my softness

38 / 215 / 2193 & 4

1hr rball


Friday 170113 62
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean
Set up three bars and storm through for time.
Post time to comments.
Compare to 151130.
________________________________________
Dl 245
Bp 225
Cl 155
Bw 215

Made it through 7's in 31:48, need to scale cl next time.
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