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Old 06-26-2007, 11:28 AM   #31
Mike Groth
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Monday 6/25/2007
15-12-9 Rep rounds of:
Clean and Jerk 115lbs
Muscle-ups

42:10

Muscle-ups were assisted w/ a band.
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Old 06-26-2007, 11:30 AM   #32
Mike Groth
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Tuesday 6/26/2007
10 x 100m Rowing sprints
2min rest between sets

Best time 17.6s
Worst time 19.3s

Damper set between 7 and 8 for best results.
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Old 06-28-2007, 05:22 PM   #33
Mike Groth
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Wednesday 6/27/2007
As many rounds as possible in 20min
15 double unders (substitute 45 single unders)
15 burpees
15 24" box jumps
1 rope climb

3 rounds + 35 single unders
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Old 06-28-2007, 05:24 PM   #34
Mike Groth
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Thursday 6/28/2007
3-3-3-3-3-3-3 Shoulder Press
85-105-115-125-135-(1x125)-(3x125)

Couldnt lock out 145lbs
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Old 06-30-2007, 11:14 AM   #35
Mike Groth
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Saturday 6/30/2007

800 meter Run
21 Ring Dips (jumping)
42 Kettlebell Swings
21 Hang Cleans with 75lbs
42 Walking Lunges
21 Sumo Deadlift Highpulls with 75lbs
42 Push-ups
21 Deadlifts with 135lbs
42 Pull-ups
21 Push press with 75lbs
42 Burpees
21 Wall Ball with 20lb ball
42 Box jumps with 20 inch box
21 Overhead squats with 75lbs
100 Double Unders

1:11:45

*My first WOD where all pullups were completed w/o assistance!

**New PR for max pullups is now 10!
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Old 07-05-2007, 07:43 PM   #36
Mike Groth
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Tuesday 7/3/2007
"Nancy"

5 rounds of:
400m Run
Overhead Squat 95lbs/75lbs

33:52
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Old 07-05-2007, 07:45 PM   #37
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7/5/2007
Crossfit Total

ME Squat
ME Shoulder Press
ME Deadlift

215, 143, 330 = 724
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Old 07-09-2007, 08:57 AM   #38
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7/7/2007

21 Thrusters
400m Run
18 Thrusters
400m Run
15 Thrusters
400m Run

16:20 as Rx'ed w/ 95lbs
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Old 07-09-2007, 08:59 AM   #39
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7/9/2007

80 Squats
10 Pushpress 95lbs
60 Squats
20 Pushpress 95lbs
40 Squats
30 Pushpress 95lbs
20 Squats

18:28 as Rx'ed
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Old 07-10-2007, 09:08 AM   #40
Mike Groth
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7/10/2007
"Elizabeth"

21-15-9
Cleans 135lbs
Ring Dips

17:06

*See 5/15 for improvement on this girl.
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