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February 12th- Friday
WU:
Run 400M then 2 rounds
15 Air-squats
15 Sit-ups
10 Pull-ups
10 PVC Pass-thru's
5 T2B

WOD 25Min Time Cap
60 Calorie Row or Run 800M
50 T2B
40 Wall Balls
30 Power Cleans
20 Muscle-ups or scale 20 C2B & 20 Dips

22:24 for me. Ran 800M, did about 30 Knee2Elbows, did 20 C2B & 20 Dips. Hope to see my son pitch tomorrow…..

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Wow jt,...condolences that's a shame.

Otoh seemed like he lived an accomplished life to the fullest; 10 perfect snatches and then a snatch pr? Way to go, jt! Way to go.
No disrespect intended.

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2/13
WU: Row 1000 m
Workout:
KB OH press (L) 25, 35, 35 X12/ (R) 10, 10, 12 X20
Pull-downs 65, 75, 85 X12
Knee pushups X2X12
DB rows 35 X3X12
3 RFT: Deadlifts 65 X15
KB swings 25 X10
3:39
Cashout:
PVC snatch X10
PVC OH squats X10

Physical therapist gave the shoulder a good checkout yesterday and discharged me from treatment. She cleared me to start easing back into my workout routine. :kicking0:

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Participated in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13. Many of JT's friends and family attended. We completed the workout and shared many stories about JT. We laughed, cried, and commemorated JT's life. After the WOD we also shared some of JT's favorite treats, Ben and Jerry's Ice Cream and Oreos. A great celebration for a great man! JT would have approved.

Dinosaur Slayer WOD
Round 1
21 cal row
15 deadlifts 205/165
9 split snatch 115/75
1 rope climb
Round 2
21 cal row
15 deadlifts
9 split clean
2 rope climbs
Round 3
21 cal row
15 deadlifts
9 split snatch
3 rope climbs
Round 4
21 cal row
15 deadlifts
9 split clean
4 rope climbs
We incorporated JT's favorite movements and his love of climbing. You can scale any of the movements and don't have to split snatch or clean - these can be regular snatch and clean You can also substitute with squats and rope attempts as a suggestion.

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@Tim - Great to hear that you all honored JT in such a way. We'll miss him here on the list.

2/14
WU: Row 1000m
Workout: 3 RFT
Hang cleans 45# X10
KB swings 25# X15
4:09
Cashout:
Bike trainer 22:00

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tim......great news on the JT memorial work out....glad he was remembered in such a way....:)

friday nite.....heavy leg nite.....lots of squats, dead lifts, and hammie curls

saturday nite....great feast 2.0 at the gym.....bbq a brisket and smoked a 20lb chorizo meat ball stuffed with mashed yam w/peas and corn....the big announcment for this feast....we are moving gyms again...this time across the parking lot to a brand new yet to be build 5,500 square foot facility....

today

speed bench

mega bow 5-3-rm (4) 150,175,200

incline/decline dbell bp 2 x 10 15 lbs

ring rows 3 x 15

incline tate row 3 x 10 25 lb

hammer curls 3 x 10 50lb

spent the rest of the day having fun with the wife.....:D

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Tim - Thanks for sharing JT's Dinosaur Slayer memorial WOD! It sounds like it was a fitting tribute to a fine man and a real fire breather!

[B]WU:[/B]
Dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squat:
5 @ 210#
5 @ 245#
7 @ 270#
5X10 @ 160#

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tonite

2 rm box jump 2 35lb dbells in hands 30 1/2"

1 rm back squat 325 lbs w/ 6 5/8" chains....total 427 lbs

5 @ 265 rm (6) @285

3 x 15 double russian kb swing 15 kg kb's

home to bed with some weird bug that my wife and i brought back from mexico

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2/15

Powder day at Breckenridge. 10" of fresh snow this morning. 17.7k' of vertical on a variety of terrain.

Cashout:
KB swings 25# X3X20

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Tim- Thanks again for sharing the Dinosaur Slayer WOD tribute to JT. I will give this one a go at some-point in honor of JT. I barley new the guy, but he found a way to "touch" me, all the way in CA. He will be missed here.

February 15th Monday

Mobility....
WU:
Run 400M / 3 Rounds
5 Pull-ups
10 Air-squats
10 Sit-ups

Strength
Back Squat 3@95, 3@145, 3@165, 3@175
Work up to a heavy 3-rep

Snatch
10×1 at 80% of 1RM got to a rip roaring 55lb. Watching my shoulders.....:D

Conditioning
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95
Rest 4:00
C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115

Scaled the weight big time on the Snatchs!!