mahdeenmf

Frank M Needham · 07-20-2018, 04:37 PM

Male, 63 yo, 220lb, 30% bf, 3rd week fit2serve cf

20180720 scaled
6x3 ohs pvc wu
amrap 20 mins
20 ohs 45 lbs
20 bs 45 lbs
200m run
4 rounds

Vic McQuaide · 07-20-2018, 05:30 PM

Welcome!

Frank M Needham · 07-20-2018, 07:06 PM

Quote:

Originally Posted by Vic McQuaide

Welcome!

Nice to be in here thank you

Frank M Needham · 07-23-2018, 02:01 PM

20180723 6am wod cheated as much as possible

bear complex: 7 sets equals 1 round - 20lb med ball
power clean
front squat
push press
back squat
push press
complete 5 rounds

for time:
(20lb med ball)
40 med ball cleans
40 russian twists
40 air squat
40 ball slams
40 sit ups
40 floor wipers
40 push ups

every min do 5 jumping jacks
15:32

Frank M Needham · 07-23-2018, 06:40 PM

Did second and same in the p.m., 16 minutes 32 seconds

Frank M Needham · 07-27-2018, 06:18 PM

7/24/18

snatch skill work
5x2 pvc

amrap in 17 mins
40 burpees
30 snatch 45lb bar
30 burpees
30 snatch 45lb bar
20 burpees
30 snatch 45lb bar
10 burpees
30 snatch 45lb bar

190 reps of 220 reps possible

Frank M Needham · 07-27-2018, 06:21 PM

7/25/18

EMOM 30 mins
every 1:30 for 30 mins

12 cal row
12 wal ball 14lb
8 bent over row 95lbs
plank 45s

Frank M Needham · 07-27-2018, 06:26 PM

7/26/18

dead lift
6x3 155lb

for time: forgot to check it, 30 mins?
24-21-18-15-12-9
dead lift 155lb
burpee

Frank M Needham · 07-27-2018, 06:33 PM

7/27/18

for 3 cycles
5 min amrap:

5 power snatch 35lb bar
10 ohs 35lb bar
15 lateral burpees

3 min rest btwn cycles

cycle 1:
5, 10, 15 + 5, 10, 0
cycle 2:
5, 10, 15 + 5, 9, 0
cycle 3:
5, 10, 15 + 5, 10, 2

it's been 110 degrees or more every day this week

07-20-2018, 04:37 PM	#1
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	mahdeenmf Male, 63 yo, 220lb, 30% bf, 3rd week fit2serve cf 20180720 scaled 6x3 ohs pvc wu amrap 20 mins 20 ohs 45 lbs 20 bs 45 lbs 200m run 4 rounds

07-20-2018, 05:30 PM	#2
Vic McQuaide Member Profile: Join Date: Nov 2011 Location: Lakeside CA Posts: 1,106	Re: mahdeenmf Welcome!
	__________________ Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58

07-23-2018, 02:01 PM	#4
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	Re: mahdeenmf 20180723 6am wod cheated as much as possible bear complex: 7 sets equals 1 round - 20lb med ball power clean front squat push press back squat push press complete 5 rounds for time: (20lb med ball) 40 med ball cleans 40 russian twists 40 air squat 40 ball slams 40 sit ups 40 floor wipers 40 push ups every min do 5 jumping jacks 15:32

07-23-2018, 06:40 PM	#5
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	Re: mahdeenmf Did second and same in the p.m., 16 minutes 32 seconds

07-27-2018, 06:18 PM	#6
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	Re: mahdeenmf 7/24/18 snatch skill work 5x2 pvc amrap in 17 mins 40 burpees 30 snatch 45lb bar 30 burpees 30 snatch 45lb bar 20 burpees 30 snatch 45lb bar 10 burpees 30 snatch 45lb bar 190 reps of 220 reps possible

07-27-2018, 06:21 PM	#7
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	Re: mahdeenmf 7/25/18 EMOM 30 mins every 1:30 for 30 mins 12 cal row 12 wal ball 14lb 8 bent over row 95lbs plank 45s

07-27-2018, 06:26 PM	#8
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	Re: mahdeenmf 7/26/18 dead lift 6x3 155lb for time: forgot to check it, 30 mins? 24-21-18-15-12-9 dead lift 155lb burpee

07-27-2018, 06:33 PM	#9
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 452	Re: mahdeenmf 7/27/18 for 3 cycles 5 min amrap: 5 power snatch 35lb bar 10 ohs 35lb bar 15 lateral burpees 3 min rest btwn cycles cycle 1: 5, 10, 15 + 5, 10, 0 cycle 2: 5, 10, 15 + 5, 9, 0 cycle 3: 5, 10, 15 + 5, 10, 2 it's been 110 degrees or more every day this week