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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-28-2006, 11:34 AM   #21
Nick Gagnon
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One of my favorites:


21-18-15-12-9-6-3 reps of:
Pistols(each leg, break up sets as needed)
Muscle-ups


Can't remember my time, but it was somewhere in the low 20's.
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Old 04-28-2006, 03:53 PM   #22
Richard Paul Ham-Williams
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I got 29.25 on mine tonight, row was done with 60k not 55 as stated

was real hard - flys leave me pooped! :P
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Old 04-29-2006, 03:05 PM   #23
George Brothers
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just did this today
21 kcal on rower
21 tire flips (my tire is about 125 lbs, could sub deadlift)
21 pushups, feet elevated using tire
21 walking lunges total
21 ring dips
21 box jumps, about a 20 inch box
21 situps
21 swings, 1.5 pd kb
21 ball slams, 20lb ball
21 thrusters, oly bar only
21 one leg squats total
sprint 400m
two times to track:
#1 all the 21s
#2 the 400 m run
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Old 04-30-2006, 04:11 AM   #24
Mark Garcia
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http://www.crossfit.com/discus/messages/24/23552.html

http://www.crossfit.com/discus/messages/24/23111.html
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Old 05-01-2006, 10:49 AM   #25
Martin Schap
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I'm about to do this one as soon as I get off work.

15-12-9
135lbs C&J
Pull-ups
Burpees

Peyton Manning's coming to my job today! Woohoo! For all you non Colt's fans out there, yes I do know the Heimlich maneuver...
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Old 05-02-2006, 04:35 AM   #26
George Brothers
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did this yesterday:
21-15-9
35lb db thrusters
pullups
ring dips
box jumps, about 20 in
one arm snatch with 1pd kb, reps ea arm
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Old 05-02-2006, 04:54 AM   #27
Don Stevenson
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The most sickening workout i've ever tried was the following

Row 1 minute max distance/cals
Deadlift 1 min max reps

5 rounds, post distances and reps

It's the closest i've ever been to puking and the 5 clients i ran through it (all of whom had done fran, diane, FGB etc) all came very close to throwing up.

Very, very nasty workout
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Old 05-02-2006, 08:34 AM   #28
Chris Kemp
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Can vouch for Don's beast and in a similar vein, I tried this one last week. Very effective!!

Row 1 minute, max distance
Swing 60lbs, max reps
Push-press 30kg, max reps

5 rounds, record distance and reps

Just flat out hurt but spread the suffering a little more than the row/ dl fest

Cheers, kempie
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Old 05-05-2006, 05:21 AM   #29
Patrick Schoudt jr
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Beore I had any equipment except a clock I would do this. 30 squat thrusts with 30 seconds rest for 10 rounds. It took me under 20 minutes something like 18. Pretty good when I'm on vacation or at my in laws I could just grab the clock and go to the beach in the morning. Good way to destress before spendin day with family.
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Old 05-05-2006, 12:33 PM   #30
Ryan Kirk
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CrossFit Warmup Mix

I merged the CFWU with rowing and jumping rope in order to avoid a leg intensive WOD. Here is how it went:

For Time:
5k on Concept 2 Rower
Set of 3:
Jump Rope 250 times
Do a CFWU Round

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