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Old 11-27-2006, 03:19 PM   #1
Joe Marsh
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Burgener WU x 2

Press
95x6, 115x6, 125x6, 130x6

Push Press
105x5, 125x5, 135x5, 140x5

Split Jerk
115x4, 135x4, 145x4, 150x3

Back Ext / Sit Up
30, 20, 10
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Old 11-28-2006, 01:52 PM   #2
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750m row: 3:55

6 DB clean & jerk w/ 35lbs
12 pullups

4 rounds in 13:22

wanted 5 rounds but my lungs were about to explode
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Old 11-30-2006, 12:28 PM   #3
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Burgener WU x 3

OHS
105x6, 115x6, 125x6, 125x6

Front Squat
135x5, 155x5, 165x5, 170x5

Back Squat
185x5, 205x4, 215x4, 220x4

Back Squats were too easy. Haven't done OHS in a long time, felt good.
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Old 12-01-2006, 03:24 PM   #4
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WU:
3 x 15 KB swings @ 20k

Nasty Girls (mod)
30 Squats
4 Muscle Ups
6 2KB Cleans @ 20k each

3 rounds for time

18:25. Limiting factor was muscle ups. Last 5 were jumping.
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Old 12-04-2006, 10:41 AM   #5
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Burgener WU x 3

Cleans
135x3, 155x2, 175x2, 185x1, 190x1

Deadlift
225x5
1. Prone 2. Prone 3. Mixed 4. Mixed

Hang Power Clean
3x4@95
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Old 12-06-2006, 05:27 PM   #6
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30lb DB Warmup x 3:
5 swings per arm
5 windmills per arm
5 OHS per arm

4 rounds for time:
10 Burpees
15 Box Jumps, 18"
20 Pull Ups

26:55

Go---mn that sucked!
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Old 12-07-2006, 09:23 AM   #7
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375m Run
6 Muscle Ups
12 HSPU
750m Run
12 HSPU
6 Muscle Ups
375m Run

25:07
Last 3 MUs were jumping.
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Old 12-08-2006, 10:28 AM   #8
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Ring Work x 2:
Tuck Front Lever + Inverted Hang + Skin the Cat Pullout + Hanging L-Hold

Each held for about 3 seconds. Wanted a third round, but fell out of the cat.

Workout:
Reverse Scoop Toss w/ 50lb Sandbag for 110m - 33 reps in 5:56.

Clean and Front Toss w/ 50lb Sandbag for 110m - 30 reps.

Total time - 16:47. I'm no good at math and can't figure out the time for the second round of throws.
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Old 12-11-2006, 04:59 PM   #9
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No warmup today.

AMRAP 20min of:
375m run
6 2h KB Clean and Jerk, 20k each
9 Ring Dips

3 rounds + 375m run
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Old 12-12-2006, 12:35 PM   #10
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CrossFit Total:
750

Squat: 290 159%
Press: 150 82%
Deads: 310 170%

BW: 182
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