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Old 10-25-2021, 04:28 PM   #14131
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.06 mi Run
1 min on Jacobs Ladder, 118 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
50 ft Lunge
50 ft Lunge, Overhead PVC
50 ft Lunge, Overhead 45# Bar

4 rounds of:
Barbell Front Rack Carry, 135 lbs, 50 ft
25 GHD Sit-ups

9 min 48 sec

My abs are going to feel this the next few days.

Evening:
1.53 mi Dog Walk
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Old 10-26-2021, 04:39 PM   #14132
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

400 m Run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
10 Pull ups
5 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
5 95# Deadlifts

3 rounds of:
Run, 800 m
50 Deadlifts, 95 lbs

33:57

This was tough!

Evening:

16 Scap Pulls
12 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 125 lbs
5 Back Squats @ 160 lbs
5 Back Squats @ 190 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
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Old 10-27-2021, 02:01 PM   #14133
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Hey. How ya guys doing?? I am still trying to make it the gym 3-4 times a week. Need to POST here more!!

Tues. Oct 26
Warmup:
Bike 2Min then 2 rounds
10 HRPU
10 airsquats
10 lunges
10 pull-ups

7x1 Front Sq Builder E2MOMx14
min 0 2 1 Rep @85%
min 4 6 1 Rep @90%
min 8/10/12 1 Rep @95+

115-165lb. Been awhile since I hit 165lb happy with that

WOD: AMRAP x 12. 85/115lb
1 Front Sq
1 T2B
10 DU
2 Front Sq
2 T2B
20 DU
Etc..........
started with 115lb only made it to 3 before I had to go down to 95lc
Hot 7 rounds in.....
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Old 10-27-2021, 05:01 PM   #14134
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick!! Great to see you posting and hearing that you are getting to the Box!! Super job on that EMOM and AMRAP!!

At Base Globo:
.222222 mi walk
1 mi run
.222222 mi walk
1 min on Jacobs Ladder, 98 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
50+ SUs
DU Attempts (Got 10)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Evening:
2.5 mi Dog walk
16 Scap Pulls
11 Pull ups
7 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
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Old 10-28-2021, 05:09 PM   #14135
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
50+ SUs
DU Attempts (Got 10)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
10 Pull ups
4 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
8:00 AMRAP:
max rep Strict Press, 95 lbs
50 Double Unders

6 reps & 42 DUs

8:00 AMRAP:
max rep Hang Power Cleans, 95 lbs
30 Air Squats

37 reps = 8, 7, 7, 8, and 7

Evening:

16 Scap Pulls
10 Pull ups
7 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 220 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
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Old 10-29-2021, 06:06 PM   #14136
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
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Old 11-01-2021, 05:18 PM   #14137
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

500 m row
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
50+ SUs
DU Attempts (Got 10)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
10 Pull ups
4 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD
1 Mile Run
10:10

Evening:
1.59 mi Dog Walk
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Old 11-02-2021, 05:08 PM   #14138
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.85 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
8, 2 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 185 lbs
5 Back Squats @ 210 lbs
12 Back Squats @ 240 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
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Old 11-03-2021, 01:21 PM   #14139
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Back from 4 day trip to LA to visit Daughter.
Tues. Nov2
WarmUp 2 rounds
250M row
10 banded good mornings
10 air-squats
10 push-ups

4 x 6 Unbroken Power Cleans: 4 Sets
75-110LB. FELT pretty good

WOD:
Lighting McQueen:
21-15-9
T2B
Hang Power Cleans
did 30 T2B 15 Knee Raises
7:01

Then 4MIn R0W 400M the Burpees with remaining time:
Only got 10.....
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Old 11-04-2021, 11:37 AM   #14140
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Wed. Nov. 3 2021
Warm-up Bike 10 Cal
3 Rounds
10 good mornings
5 KB arm press each arm
10 Air-Squats
5 Pull-ups

Snatch Balance / OVH Squat
E2MOMx16
2 Snatch Balance / 2 OVH Squats
55-85LB

WOD:
Life is Tuff
5 Rounds for Time /I did 4 Rounds
250M Row
15 Pull-ups
5 OVH Squats @ 65LB
14:49
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