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Old 05-24-2008, 09:06 PM   #121
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #113

Monday 080512
30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080324.

WOD: 19:25 (jumping MU's on bar at 6ft)
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Old 05-26-2008, 11:04 AM   #122
Joshua Williams
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Re: JDub - Killing my softness

29m / 202 / WOD #114

Wednesday 080514
Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.

WOD: 135-185-225-275-300(form was terrible, the Good Lord was there to save me from a nasty back injury)-225-225 (last two, concentrated on form)
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Old 05-27-2008, 07:31 PM   #123
Joshua Williams
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Re: JDub - Killing my softness

29m / 202 / WOD #115

Thursday 080515
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WOD: 14 rounds (+5 PU's) PR Fo sho!
Chrissy's WOD: 7 rounds (jumping PU's and incline pushups on a bench)
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Old 05-29-2008, 09:55 PM   #124
Joshua Williams
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Re: JDub - Killing my softness

29m / 202 / WOD #116

Friday 080516

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080418.

WOD: 26:00
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Old 05-29-2008, 09:58 PM   #125
Stephen Smith
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Re: JDub - Killing my softness

Counting the # of WOD's you've done? That's a neat idea, I may have to go back and look at that... seems like an interesting way to motivate yourself and track how much work you're really doing.
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m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
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Old 05-30-2008, 08:22 PM   #126
Joshua Williams
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Re: JDub - Killing my softness

29m / 205 / WOD #117

Sunday 080518
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Warm-up: Treadmill
WOD: 2 rounds (back tightened up, so i had to scale from 95 to 45lbs for the second round, damn i sucked at this)
Cool-down: Treadmill and LOTS of stretching
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Old 06-06-2008, 06:59 PM   #127
Joshua Williams
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Re: JDub - Killing my softness

29m / 205 / WOD #118

Saturday 080524
Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

WOD: 35:44 (2nd and 3rd rounds were jumping pull-ups, the 90+ degree heat was not helping me a bit)
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Old 06-12-2008, 08:41 PM   #128
Joshua Williams
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Re: JDub - Killing my softness

30m / 205 / WOD #119

FRIDAY 080530

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD:
BS 275
SP 155
DL 285
Total: 715
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Old 06-13-2008, 05:53 PM   #129
Joshua Williams
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Re: JDub - Killing my softness

30m / 204 / WOD #120

Saturday 080531
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Warm-up: CFWU x 1
WOD: 9:09 (Subbed DU's w/ 2 jump ropes, except for the last 10, slowly learning how to do DU's)
Cool-down: Treadmill
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Old 06-14-2008, 05:21 PM   #130
Joshua Williams
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Re: JDub - Killing my softness

30m / 203 / WOD #121

Sunday 080601
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Warm-up: CFWU x 1
WOD: 20:51 (Didn't get to do the last set because some ******* pulled the fire alarm, gotta love working out at the Y)
Cool-down: Exiting the building................oh well
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