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Old 07-04-2007, 04:18 PM   #41
Luke Rossmo
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for above 8:31

"CrossFit Total" second time
shoulder press -155 (10 pounds less than last)
back squat - 235 (10 more then last time)
dead lift - 305 (20 more then last time)
695 total
20 more then last time

(Message edited by luke_r on July 04, 2007)
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Old 07-05-2007, 01:15 PM   #42
Luke Rossmo
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Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
26:07
25 ring dips
2.2 kilometres in 9:45
very hot out.
Good Wod!!!
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Old 07-07-2007, 02:50 PM   #43
Luke Rossmo
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"Isabel"

For time:
Snatch 135 pounds, 30 reps
subbed 45 reps of 95lbs
9:07
then 15 more snatches
11 min ab work out
Weight: 179
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Old 07-08-2007, 10:08 AM   #44
Luke Rossmo
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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
22 rounds.
9 more than last time
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Old 07-08-2007, 08:20 PM   #45
Luke Rossmo
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Pm of cindy
Some ring stuff
3.3 kilometres
16:15 m
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Old 07-09-2007, 05:17 PM   #46
Luke Rossmo
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Tabata Sumo deadlift high pull, 45 pound barbell
12, 14, 13, 13, 13, 13, 13, 13
Rest 1 minute
Tabata Squat
15, 15, 15, 15, 15, 15, 15, 15,
Rest 1 minute
Tabata Pull-up
6, 6, 6, 6, 6, 6, 5, 5,
Rest 1 minute
Tabata Push-up
16, 16, 16, 15, 6, 6, 6, 10Rest 1 minute
Tabata Sit-up
13, 13, 13, 12, 12, 10, 10, 10,
Score - 49
learned alot about the tabata. Need to pace more. # could have been alot higher
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Old 07-11-2007, 02:39 PM   #47
Luke Rossmo
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Back Squat 1-1-1-1-1-1-1 reps
185, 205, 225, 245, 255, 265 (fail)
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Old 07-11-2007, 06:55 PM   #48
Luke Rossmo
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ran 6.2 k
29:34 legs sore and tired. felt good
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Old 07-12-2007, 12:55 PM   #49
Luke Rossmo
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For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders subbed tuck jumps
25 Ring dips subbed regular dips
20 Knees to elbows
30 Kettlebell swings, 2 pood subbed 45lbs dumbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents subbed 30 pull ups
21:34
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Old 07-12-2007, 09:57 PM   #50
Luke Rossmo
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PM: 6.2 k run
31.52 min
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