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Old 10-01-2013, 10:30 PM   #11
Steven Thunander
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Re: Thunder's CrossFit log

20130927
AMRAP 11 minutes
3-6-9-12-15...
Deadlift 225#
Pullups
7 box jumps after each round
125 reps

20130929
Run 5k
23:52 (Pr 23:48)

20130930
SWOD
Back squat 6x3@300 On the Minute
Bench 1x3@195, 5x3@200 on the minute
No dwod

20131001
SWOD
Hang power clean OTM 5x2@185
Rest 2 minutes
HPC OTM 5x2@175
DWOD
Pullup mashup
Max deadhang chinup, C to B pullup, kipping pullup, rest 1 minute between
18,5,17
Class (no numbers)
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Old 10-02-2013, 05:23 AM   #12
Ruhan Koekemoer
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Re: Thunder's CrossFit log

Respect dude, nice tough workouts
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Old 10-03-2013, 11:49 AM   #13
Steven Thunander
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Re: Thunder's CrossFit log

20131003
SWOD
HSPU 3x max reps (strict)
8,6,8
DWOD
4rft
10 DB clean to overhead, 50# DB, alternating
15 burpees
run 250m holding 2x 25lb weight plates
20:04
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Old 10-04-2013, 06:20 PM   #14
Steven Thunander
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Re: Thunder's CrossFit log

20131004
DWOD
21-15-9
Deadlift 225
OHS 95 (RXed is 135, my max is 5@145, and wanted to shoot for avg time on it)
8:11

Cash out
MU work from Khalipa video
sprints and bear crawl
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Old 10-05-2013, 11:01 PM   #15
Steven Thunander
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Re: Thunder's CrossFit log

20131005
"Chipper IX"
For time
30 thrusters 95#
30 pullups
30 swings 50#
30 games pushups
run 15 flights of stairs up and down
30 box jumps 24"
30 power cleans 135#
30 burpees
30 toes to bar
run 800m
33:47
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Old 10-08-2013, 07:26 PM   #16
Steven Thunander
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Re: Thunder's CrossFit log

20131007
SWOD
FS 5-5-5-3-3
175-185-205-225-225
DWOD
3 rft
8 wt lunge 50# db's
8 ring dips 30#db
12 burpees touching 1 foot overhead
Rest 1 minute between rounds
8:47

20131008
"DT"
5rft
12 Deadlift 155#
9 HPC 155#
6 Push jerk 155#
19:19 (PR by over 4 minutes)
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Old 10-10-2013, 08:38 PM   #17
Steven Thunander
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Re: Thunder's CrossFit log

20131009
DWOD
Skills work in the park
Hanging shuffle on swing appratus
Pole climbs
Wall dismounts
Jumping bar muscleups
forward rolls
Monkey Bars
MU practice on rings
Toes to Bar
Bear crawls

20131010
SWOD
Thruster 5-5-5-3-3-1
115-135-155-165-175-180
Overhead walking lunges 8@95 8@115
Snatch work
Class
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Old 10-11-2013, 08:38 PM   #18
Steven Thunander
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Re: Thunder's CrossFit log

20131011
At a different gym..
AMRAP 14
7 TTB
9 Burpees touching bar 6" above reach
11 deadlifts 185
6 rounds plus 1 ttb (163 reps)
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Old 10-14-2013, 03:59 PM   #19
Steven Thunander
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Re: Thunder's CrossFit log

20131012
4rft
10 push press 115
15 swings 50#kb
run 500m
19:07

20131013
SWOD
Bench otm 2-2-2-2-2-2-2-2 (After dwod)
185-190-195-200-205-205-205-210
DWOD
Back squat 6x3@315
Sprint down and back in gym twice
1. 23 sec 2. 22 sec 3. 23 sec 4. 22.5 sec 5. 23 sec 6.23 sec
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Old 10-15-2013, 09:05 PM   #20
Steven Thunander
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Re: Thunder's CrossFit log

20131015
SWOD
PC OTM 3-3-3-3-3-3-3-3
195-200-200-202.5-202.5-202.5-202.5-202.5
DWOD
"Fran"
21-15-9
Thrusters 95#
Pullups
4:40 (PR by over 1 minute-haven't done Fran for over 2 years!)
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