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-   -   FG WOD Tracker (https://board.crossfit.com/showthread.php?t=79490)

Frank Gianci 12-27-2012 07:39 AM

FG WOD Tracker
 
12/27/2012 WOD

1 Round For Time

2 Thrusters
5 Wall Crawls
4 Thursters
4 Wall Crawls
6 Thrustes
3 Wall Crawls
8 Thrusters
2 Wall Crawls
10 Thrusters
1 Wall Crawls

Weight For Thrusters 85lbs
Time Completed 14min 45 secs

Frank Gianci 12-27-2012 05:01 PM

Re: FG WOD Tracker
 
Personal Records as of 12/27/2012

Deadlift 245 x 3
Bench Press 185 x 3

Frank Gianci 12-29-2012 06:41 AM

Re: FG WOD Tracker
 
12/28/2012

12 MIN AMRAP

•3 Bar Muscle Ups
Sub 6 Pull ups and 6 box dips for 3 Bar Muscle up
•5 Hang Cleans
•7 Toes to Bar
•9 Hand Release Push Ups

Finished 3 rounds plus 6 pull ups, 6 box dips and 5 hang cleans at 95lbs.

Frank Gianci 01-07-2013 06:31 AM

Re: FG WOD Tracker
 
Out for last nine days with back injury.

Returned on 1/7/2013

12 Min AMRAP

60 Lateral bar jumps
20 Overhead squats
10 Ring dips

Weight: 65lbs 2 ten pound weights (large) Must hop over bar with larger sized plates.

Completed 1 round and finished 60 hops and 10 Overhead squats on round two.

Stregth and Flexibility:
5x5 of Front squats with 145 lbs

Frank Gianci 01-08-2013 06:57 PM

Re: FG WOD Tracker
 
10 Min AMRAP

Ascending Ladder with Partner

•Dead Lift + Power Clean (135,95)

115 lbs - Finished 7 rounds w VG
VG used 65 lbs

Frank Gianci 01-22-2013 06:01 AM

Re: FG WOD Tracker
 
01/21/2013 Front Squat 185lbs x2

WOD

15 Thrusters 95lbs
30 Dbl Unders - Sub 60 jump rope singles

3 rounds for time - 11:58

*** Next time do thrusters at 115lbs

Frank Gianci 01-25-2013 02:52 PM

Re: FG WOD Tracker
 
1/25/2013

Box Jump 1 Rep Max 42 inches
Deadlift 1 Rep Max 275 lbs

WOD

12 min AMRAP

10 overhead lunges 25lbs
20 ab mat sit ups
10 ring rows
80 jump ropes

2 rounds plus 40 reps

Frank Gianci 05-03-2013 04:44 AM

Re: FG WOD Tracker
 
Recent pr s

Dead lift 245 x 3
Bench press 210x1
Pull ups 3 kipping

Fran 9:10 w Gray band

Frank Gianci 05-19-2013 06:26 PM

Re: FG WOD Tracker
 
PR Update

6 kipping pull ups
8:45 mile
210 Bench press
245 dead lift

Frank Gianci 05-21-2013 06:50 PM

Re: FG WOD Tracker
 
Randy
75 snatches at 75lbs
12:45

Frank Gianci 05-27-2013 04:56 PM

Re: FG WOD Tracker
 
5/27/2013

New pr

Mile run - 8 min 34 sec

Frank Gianci 05-27-2013 04:56 PM

Re: FG WOD Tracker
 
5/28/2013

Frank Gianci 05-28-2013 06:04 AM

Re: FG WOD Tracker
 
5/28/2013

Back squat. 215 x 5

Wod

21-15-9

Hang cleans x135
Wall balls x20 lb ball
Box jumps at 24 inches

13:38

Frank Gianci 05-30-2013 05:58 AM

Re: FG WOD Tracker
 
New PR

7 Kipping Pull Ups

Thrusters
115LBS x 5

WOD

5-4-3-2-1 x 115 lb Thrusters

11-12-13-14-15 Pull Ups

For Time

11:27

Frank Gianci 06-01-2013 06:45 AM

Re: FG WOD Tracker
 
New PR

8 Kipping pullups

Frank Gianci 06-03-2013 09:28 AM

Re: FG WOD Tracker
 
06/03/2013

New PR

Bench Press 185 x 4 (easy!!!!!!)

Frank Gianci 06-10-2013 10:14 AM

Re: FG WOD Tracker
 
6-10

Fran

16 min 7 seconds (Rx)

First time I completed Fran without using the bands.

Frank Gianci 06-11-2013 04:58 AM

Re: FG WOD Tracker
 
Power clean

165lb x 1

155lb x 3

Doing better on double unders

Frank Gianci 06-13-2013 06:52 PM

Re: FG WOD Tracker
 
6/13/2013

Grace
7:51 Rx (135lbs)

5 minutes rest

Isabel
4:39 at 95 lbs.

Frank Gianci 06-17-2013 06:05 AM

Re: FG WOD Tracker
 
6-17-2013

Snatches

115 lbs 3x3

Frank Gianci 06-19-2013 05:34 AM

Re: FG WOD Tracker
 
6-19-2013

Death by Power Cleans

135lbs

8 rounds plus 5 reps

Frank Gianci 06-20-2013 08:55 AM

Re: FG WOD Tracker
 
6-20-2013

Bench Press

195 lbs x 5
205 lbs x 2

Frank Gianci 06-21-2013 08:38 AM

Re: FG WOD Tracker
 
6-21-2013

Kipping pull ups

9 in a row

Helen

3 rounds for time
400 meter run
21 kettlebell swings overhead at 53 lbs
12 pull ups

18min 18 seconds

Frank Gianci 06-23-2013 06:49 PM

Re: FG WOD Tracker
 
6/23/13

One mile run
7:58

New PR

Frank Gianci 06-26-2013 04:34 AM

Re: FG WOD Tracker
 
6/25/2013

Clean and Split Jerk
165lbs

Frank Gianci 07-04-2013 08:36 AM

Re: FG WOD Tracker
 
7/4/2013

Bench Press

225 x 1
205 x 4
185 x 8

Frank Gianci 07-06-2013 05:31 AM

Re: FG WOD Tracker
 
7/5/2013

New pr

Dead lift 245 x5

Frank Gianci 07-09-2013 10:43 AM

Re: FG WOD Tracker
 
7/8/2013

Overhead Squats 105 x 3

Frank Gianci 07-09-2013 10:43 AM

Re: FG WOD Tracker
 
7/9/2013

Deadlift 265 x 1

Frank Gianci 07-10-2013 08:36 PM

Re: FG WOD Tracker
 
7/10/13

Grace
Clean and jerks
30 at 135lbs
6min 48secs

Frank Gianci 07-17-2013 07:14 AM

Re: FG WOD Tracker
 
7-17-2013

Bench Press
205lbs x 5

Frank Gianci 07-29-2013 07:44 PM

Re: FG WOD Tracker
 
Snatch 135 x 1

Frank Gianci 07-30-2013 08:17 AM

Re: FG WOD Tracker
 
7/30/2013

Front Squats

185 x 3

Frank Gianci 07-31-2013 02:38 PM

Re: FG WOD Tracker
 
7/31/2013

Death by Thrusters at 95lbs

9 rounds plus 4 reps

Frank Gianci 08-11-2013 10:44 AM

Re: FG WOD Tracker
 
8/9/2013

Dead lift pr

285 x 1
Did it twice

Frank Gianci 08-17-2013 04:55 PM

Re: FG WOD Tracker
 
8/16/2013

Dead lift pr

300lbs x 1

Frank Gianci 08-17-2013 04:57 PM

Re: FG WOD Tracker
 
8/17/2013

Snatch pr

145lbs x 1

Frank Gianci 08-19-2013 10:38 AM

Re: FG WOD Tracker
 
8/19/2013

New PR

Overhead squat

115 lbs x 5

Frank Gianci 08-26-2013 12:34 PM

Re: FG WOD Tracker
 
8/26/2013

New Deadlift PR
315 LBS x 1

Frank Gianci 10-27-2013 10:16 AM

Re: FG WOD Tracker
 
10/27/213

Recent PR's

Fran
15min 40sec

Grace
6 min 25 sec

12 kipping pull ups
16 toes to bar

Power clean
205 lbs


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