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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 01-15-2003, 02:07 PM   #1
Rory Singer
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The hip flexion says knee ups. I did jumping knee ups as opposed to knee raises for the abdominals. Was this wrong? I guess it is too late now because I am certainly not doing that workout again LOL.

Sit ups = 50
Back extension = reverse hypers = 20
Knee ups = 50
Air squats = 40
Dips = 15 (my triceps are spent from the previous workouts)
Pull up = 12 (same with my back as my triceps)
Deadlift = 225 x 6
2k meters = a little over a mile run = 7.25 minutes

All done in 20 minutes. Got to check to see exactly how far that run was. Felt pretty good. Have about 2 hours of BJJ classes tonight as well.
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Old 01-16-2003, 10:21 AM   #2
Scott Parker
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Location: Denver  CO
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i'm a little confused about this wod. how long should you spend doing each exercise?

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Old 01-16-2003, 01:12 PM   #3
Rory Singer
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It was supposed to be a max effort. I don't think time was important.
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Old 01-17-2003, 10:43 AM   #4
Robert Wolf
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I was a bit of a slug on this:
75 sit ups on the physio ball
75 back extensions
20 pull ups
15 dips on rings
320 x 7 on DL
75 air squats
20 min of capoeira in place of the rower.
I was running on fumes with this one...but it did perk me up and make me feel better.
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