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Old 11-13-2018, 10:59 PM   #13081
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Spent the weekend Moving my Ma into her new place. That was a workout in it self, Took Monday off......

11/09/2018 Friday
10 Min Split Jerk Emom
1 rep on the minute building
75-135LB

Power Clean + Push Jerk
3 Sets of 3-5 reps unbroken
can add weight but work on balance and moving well with the combo
85LB.

WOD:
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”

85lb 4:52

11/13/2018 Tuesday
WU: Bike 10 Calories then
20 Lunges 10 forward / 10 backward
10 KB swings
10 squats
20 push-ups

4 Rounds:
2 min. Clock
10 Deadlift (185/125#) 155 for me
Max Calorie Bike
rest 2 min. b/t rounds
52 Calories

WOD:
For Time:
70 Sit-Ups
60 KettleBell Swings (35/20#)
45 dips
Used a band on the dips today.
9:07
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Old 11-15-2018, 09:19 AM   #13082
Tim Babcock
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Location: New London  Ohio
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Re: Over 50 Crossfitters Sign In

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Five sets of:
Deadlift x 5 reps 155, 165, 175, 185, 195#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Campus Board Sloper x 2 laps
Rest 60 seconds

B.
15 minutes of:
10 Push-ups
20 Air Squats
0.25 mile Air-Dyne
6 rounds + 30 reps

1 strict ring muscle up
hip mobility exercises
20 Flexbar Wrist Extensions
5 rounds
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Old 11-16-2018, 06:08 PM   #13083
Bill Hoogsteden
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Location: Dayton  OH
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Re: Over 50 Crossfitters Sign In

Way to go Tim!!

14 Nov:
WU:

400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 20" Single leg step ups on each leg
10 Pull Ups
10 20" Box Jumps
10 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
15 Hang Squat Cleans, 95 lbs
30 Push-ups

6:06

Felt my shoulder on this one!!

16 Nov:

1.14 Mi Dog Walk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Thruster : 5-5-5-5-5 :
45 lbs (5), 65 lbs (5), 75 lbs (5), 95 lbs (5), and 115 lbs (5)

Also did a lot of clean up of tree limb debris that landed on the roof due to Thursday's ice storm! Talk about functional fitness!
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