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Old 03-12-2007, 01:49 AM   #1
Francisco Rodriguez
Member Francisco Rodriguez is offline
 
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Join Date: Feb 2007
Location: Oceanside  CA
Posts: 8
workouts will be posted daily. posted below are previous workouts completed since starting CF. all workouts are started w/ the CF warmup.

SUNDAY, MARCH 11th
rest day

SATURDAY, MARCH 10th
Complete 5 rounds of:
Row 1,000 meters
Rest 3:00 minutes

FRIDAY, MARCH 9th
"Diane"
21-15-9 reps of:
185lb Deadlift
50lbs Standing presses

THURSDAY, MARCH 8th
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

WEDNESDAY, MARCH 7tH
1,000m row ~ 2min rest ~ 500m row
100 Pull-ups
200 Push-ups
300 Squats
1,000m row ~ 2min rest ~ 500m row

TUESDAY, MARCH 6th
rest day

MONDAY, MARCH 5th
Complete 5 rounds of:
Row 1,000 meters
Rest 2:00 minutes

SUNDAY, MARCH 4th
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats








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Old 03-12-2007, 05:26 PM   #2
Francisco Rodriguez
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Join Date: Feb 2007
Location: Oceanside  CA
Posts: 8
MONDAY, MARCH 12th
3 rounds for time of:
Row 1,000 meters
40lb Thruster, 21 reps
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Old 03-13-2007, 07:24 PM   #3
Jason Lopez-Ota
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Join Date: Jun 2006
Location: Honolulu  Hawaii
Posts: 1,528
You're supposed to post your times you know?
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