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Old 07-20-2018, 04:37 PM   #1
Frank M Needham
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mahdeenmf

Male, 63 yo, 220lb, 30% bf, 3rd week fit2serve cf

20180720 scaled
6x3 ohs pvc wu
amrap 20 mins
20 ohs 45 lbs
20 bs 45 lbs
200m run
4 rounds
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Old 07-20-2018, 05:30 PM   #2
Vic McQuaide
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Re: mahdeenmf

Welcome!
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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Old 07-20-2018, 07:06 PM   #3
Frank M Needham
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Re: mahdeenmf

Quote:
Originally Posted by Vic McQuaide View Post
Welcome!
Nice to be in here thank you
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Old 07-23-2018, 02:01 PM   #4
Frank M Needham
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Re: mahdeenmf

20180723 6am wod cheated as much as possible

bear complex: 7 sets equals 1 round - 20lb med ball
power clean
front squat
push press
back squat
push press
complete 5 rounds

for time:
(20lb med ball)
40 med ball cleans
40 russian twists
40 air squat
40 ball slams
40 sit ups
40 floor wipers
40 push ups

every min do 5 jumping jacks
15:32
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Old 07-23-2018, 06:40 PM   #5
Frank M Needham
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Re: mahdeenmf

Did second and same in the p.m., 16 minutes 32 seconds
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Old 07-27-2018, 06:18 PM   #6
Frank M Needham
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Re: mahdeenmf

7/24/18

snatch skill work
5x2 pvc

amrap in 17 mins
40 burpees
30 snatch 45lb bar
30 burpees
30 snatch 45lb bar
20 burpees
30 snatch 45lb bar
10 burpees
30 snatch 45lb bar

190 reps of 220 reps possible
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Old 07-27-2018, 06:21 PM   #7
Frank M Needham
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Re: mahdeenmf

7/25/18

EMOM 30 mins
every 1:30 for 30 mins

12 cal row
12 wal ball 14lb
8 bent over row 95lbs
plank 45s
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Old 07-27-2018, 06:26 PM   #8
Frank M Needham
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Re: mahdeenmf

7/26/18

dead lift
6x3 155lb

for time: forgot to check it, 30 mins?
24-21-18-15-12-9
dead lift 155lb
burpee
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Old 07-27-2018, 06:33 PM   #9
Frank M Needham
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Re: mahdeenmf

7/27/18

for 3 cycles
5 min amrap:

5 power snatch 35lb bar
10 ohs 35lb bar
15 lateral burpees

3 min rest btwn cycles

cycle 1:
5, 10, 15 + 5, 10, 0
cycle 2:
5, 10, 15 + 5, 9, 0
cycle 3:
5, 10, 15 + 5, 10, 2

it's been 110 degrees or more every day this week
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