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Old 08-04-2008, 05:14 PM   #31
Sean Kufel
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Re: Sean's Workout Log

W/U: 200m Run
CFWU x2

Independent WOD (courtesy of Jason):

For time:

21-15-9
KB Snatch, Right arm, 40 lb.
KB Snatch, Left arm
Tuck Jumps

8:28

145 Seconds handstand holds
(435/3000)
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Old 08-05-2008, 07:15 PM   #32
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Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 1000m Row
15 OHS, 30 lb.
15 Pressing Snatch Balance, 30 lb.
15 Heaving Snatch Balance, 30 lb.

For time:

21 pullups
21 pushups
400M run

15 pullups
15 pushups
400M run

9 pullups
9 pushups
400M run

10:38

200 Seconds Handstand holds (635/3000)

1 hour of high-intensity sand volleyball
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Old 08-06-2008, 04:28 PM   #33
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Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 800m Run/10 Push-ups/10 Sit-ups/10 Squats

25-20-15-10-5, w/65-lb. bar:
Thrusters
Sumo Deadlift High Pulls
Box step-ups, 18"

16:51

125 Seconds of handstand holds
(760/3000)
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Old 08-07-2008, 07:55 PM   #34
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Re: Sean's Workout Log

CFWU x2
Deadlift, 225x5

Deadlift
5-5-3-3-1-1

225-275-315-365-395-405 (PR)

100 Seconds Handstand holds
(860/3000)
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Old 08-09-2008, 12:05 PM   #35
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Re: Sean's Workout Log

Wt: 195.6 lbs.
BF: 16.3%
MM: 40.9%

CFWU x2

Main Site WOD [Wednesday, 8/6/08]

21 DB Snatch, 40 lb., R
21 DB Snatch, 40 lb., L
42 Pull-ups
15 DB Snatch, 40 lb., R
15 DB Snatch, 40 lb., L
30 Pull-ups
9 DB Snatch, 40 lb., R
9 DB Snatch, 40 lb., L
18 Pull-ups

24:39

190 Sec. Handstand holds
(1050/3000)
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Old 08-10-2008, 09:13 AM   #36
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Re: Sean's Workout Log

KB Warm-up (40 lb.): Swings, Clean, Press, Snatch
2 TGU

Main Site WOD:

5K Run

25:25

140 Seconds Handstand holds
(1190/3000)
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Old 08-12-2008, 05:16 PM   #37
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Re: Sean's Workout Log

W/U: 1000m Row

CrossFit Cleveland WOD:

"Barbara"

Five rounds for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 minutes rest between rounds.

40:02
(Two effing seconds?! I stink.)

125 Seconds handstand holds
(1315/3000)
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Old 08-13-2008, 06:35 PM   #38
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Re: Sean's Workout Log

W/U: 30 Box jumps, 24"/30 Push-ups

CrossFit Cleveland WOD:

5 Rounds for time:

400m Run
25 Push press, 65 lb.
25 KB Swing, 36 lb.

24:04

185 Seconds handstand holds
(1500/3000)
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Old 08-14-2008, 05:48 PM   #39
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Re: Sean's Workout Log

W/U: 2 min. jump rope/1000m row

CrossFit Cleveland WOD

AMRAP/21 Minutes

4 L Pull-ups
8 Burpees
12 Walking Lunges

12 Rounds

215 Seconds handstand holds (1715/3000)
80 Ring dips
Free-standing handstand practice and some cartwheels.
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Old 08-16-2008, 07:06 AM   #40
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Re: Sean's Workout Log

Wt: 193.2 lbs.
BF: 15.7%
MM: 41.1%

CFWU x3

CrossFit Cleveland WOD

For time:

100 Squats
30 Box jumps, 24"
30 KB Swings, 1.5pd
30 Sit-ups
30 Thrusters, 95 lb.
30 Burpees
30 Wallballs, 21 lb.
800m Run

25:30

185 Seconds Handstand holds
(2000/3000)
45 lb. Snatch Balance Progression, 10 each
15 Snatches, 45 lb.
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