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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 07-20-2009 12:59 PM

Re: Mac's getting filthy jacked!
 
[B]07-20-09[/B]

Worked out at CFWC again this morning. I was pretty bumbed to see more leg work because mine are still toasted from Saturday's workout.

[B]"Nancy"[/B]

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (Subbed 85lbs)

[B]Time = 18:48[/B]

[B]Cash Out[/B]

L-Sits

1x19 seconds, 1x10 seconds, 1x17seconds

My legs feel like they're going to explode...

Mac Oneill 07-23-2009 05:36 PM

Re: Mac's getting filthy jacked!
 
[B]07-23-09[/B]

[B]Front Squat[/B] - 10@45lbs, 5@95lbs, 3@135lbs, 2@155lbs, 1@175lbs, 1@205lbs(Fail), 1@195lbs.

[B]WOD[/B]
5 Rounds:

7 Wall Balls
7 Pull-ups
7 Hanging Squat Snatch 45lbs

[B]Time = 7:20[/B]

Got destroyed by another workout at Crossfit Will County..... :snore:

It always looks easier on paper, or the white board for that matter.

Mac Oneill 07-24-2009 06:30 PM

Re: Mac's getting filthy jacked!
 
[B]07-24-09[/B]

[B]Incline Bench Press[/B] - 10@95lbs, 5@135lbs, 3@155lbs, 2@175lbs, 1@185lbs, 1@190lbs.

[B]WOD[/B]

[B]DT[/B]

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(Subbed 95lbs)

[B]Time = 10:32[/B]

Mac Oneill 07-26-2009 08:52 AM

Re: Mac's getting filthy jacked!
 
[B]07-25-09[/B]

[B]Max Effort Box Jump[/B] - 45.25in

[B]WOD[/B]

5 Rounds for time of:

10 Ring Dips
15 Sumo Deadlift Highpulls 75lb/55lb

[B]Time = 7:15[/B]

Mac Oneill 07-27-2009 06:50 PM

Re: Mac's getting filthy jacked!
 
[B]07-27-09[/B]

[B]Power Clean[/B] - 5@135lbs, 5@145lbs, 5@165lbs(Fail, made 3 of 5).

[B]WOD[/B]

Complete as many rounds as possible in 10 minutes of:

5 Overhead Squats 95lbs
10 Pullups

[B]7 Rounds[/B]

Mac Oneill 07-29-2009 08:36 AM

Re: Mac's getting filthy jacked!
 
[B]07-28-09[/B]

I was very lazy today and just did [B]100 push ups[/B]. I gotta stop slacking

Mac Oneill 07-30-2009 07:37 PM

Re: Mac's getting filthy jacked!
 
[B]07-30-09[/B]

[B]Front squat 5-5-5[/B]
5@135lbs, 5@155lbs, 5@165lbs

[B]WOD[/B]
5 Rounds for time of:

5 Power cleans 145lbs
15 Wall balls 20lbs

[B]Time = 11:56[/B]

Mac Oneill 08-04-2009 08:55 PM

Re: Mac's getting filthy jacked!
 
[B]08-04-09[/B]

[B]Power clean 5-5-5[/B]
5@135lbs, 5@155lbs, 5@165lbs

[B]"Susan's Birthday WOD"[/B]

38 Thrusters 45/35#
38 Box jumps 20"
38 Doubleunders

[B]Time = 6:45[/B]

I could have done this way faster if I didnt suck at DU.

Mac Oneill 08-05-2009 06:01 PM

Re: Mac's getting filthy jacked!
 
[B]08-05-09[/B]

[B]"Helen"[/B]
Complete 3 rounds for time of:

Run 400m
21 Kettlebell swings 53lb/35lb
12 Pullups

[B]Time = 11:11[/B] or so.....

Thats a PR by about 6 minutes though. My last time was 17:00 flat.

Mac Oneill 08-06-2009 05:55 PM

Re: Mac's getting filthy jacked!
 
[B]08-06-09[/B]

[B]Front Squat 5-5-5[/B]

5@135lbs, 5@155lbs, [B]5@177lbs(PR)[/B]


[B]WOD[/B]

21-15-9 reps of:

Handstand Pushups
Pullups (chest-to-bar)

[B]Time = 16:47[/B]


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