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Old 08-03-2007, 02:41 PM   #21
Chris Westfield
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CFWU x 3 + pushups

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (subbed 1 pood KB)
12 Pull-ups

12:42
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Old 08-04-2007, 10:52 AM   #22
Chris Westfield
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CFWU x 3 + pushups

Push Jerk 3-3-3-3-3-3-3 reps

As rx,
95, 135, 145, 145, 155, 155, 165
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Old 08-07-2007, 07:03 PM   #23
Brett Sammis
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CFWU x 3 + pushups

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (245)
Bench press: body weight (155)
Clean: 3/4 body weight (135)

Set up three bars and storm through for time.

Scaled to 10, 8, 6, 4, 2
13:35
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Old 08-08-2007, 06:26 PM   #24
Chris Westfield
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CFWU x 3 + pushups

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups

as rx'd, 10 rounds.
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Old 08-09-2007, 03:36 PM   #25
Chris Westfield
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CFWU x 3 + pushups - back ext.

Five rounds for time of:
Run 400 meters (treadmill and a minute walk to back ext. machine.)
25 Back extensions

as rx'd, 21:15

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Old 08-13-2007, 04:51 PM   #26
Chris Westfield
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CFWU x 3 + pushups

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

as rx'd, 31:12.
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Old 08-14-2007, 09:20 PM   #27
Chris Westfield
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CFWU x 3

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (only 40)
Run 400 meters

20:52
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Old 08-15-2007, 07:55 AM   #28
Chris Westfield
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CFWU x 3 scaled

"Jason"

For time:
100 Squats
5 Muscle-ups (all on rings)
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups (only 5)
25 Squats
20 Muscle-ups (only 5)

18:15
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Old 08-16-2007, 02:06 PM   #29
Chris Westfield
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CFWU x 3 + pushups

run 5K

as rx'd on treadmill on 2.0 incline, 24:39.

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Old 08-18-2007, 07:33 PM   #30
Chris Westfield
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light warmup.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

partitioning definitely helps.

As rx'd w/ 20 lb vest (on outdoor track), 45:49.

70 min last time w/o partitioning.
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