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Old 07-13-2007, 12:42 PM   #1
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/13/07
Bench press 1-1-1-1-1-1-1
175 175 195 195 205 205 195
Tried for 215 but couldn't, get it next time.
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Old 07-13-2007, 12:47 PM   #2
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/12/07
25 lunges
20 pull-ups
50 box jumps 20"
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings 2 pood
30 sit-ups
20 hang squat cleans 35 lbs. dumbells
25 back extensions
30 wall ball 20 lb. ball
3 rope climbs
Completed the wod in 40 minutes had to substitute a few things due to lack of equipment
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Old 07-13-2007, 01:03 PM   #3
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
Just started posting my workouts so this is new to me. My brother and I are firefighters in Virgina and he turned me on to this about a month ago. I just got out of the academy and was looking to stay in shape crossfit has been the answer. Its only been a month and I already feel stronger. I have had a few problems getting some of the lifts down, hang squat cleans, overhead squats etc. Any pointers would greatly be appreciated. If anyone knows where to get some discounted workout equipment that would also be a plus. The station I work at lacks a few key items such as kettlebells, medicine balls, dip bars, and a decent pull-up bar. I've been doing pull-ups on a smith machine and im pretty sure its gonna fall over one of these days. If anyone has some advice or wants to donate to the fire department that would be great. Also, what kind of rope is good for climbing I think I can convince the captain to string one up in the apparatus bay. Just trying to start a little crossfit FD down here in virginia.
Thanks for any help.
Jon Wood
PWCDFR
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Old 07-13-2007, 01:05 PM   #4
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/11/07
Free slushies at 7-11
Squats 1-1-1-1-1-1-1
175 185 205 205 225 235 225
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Old 07-16-2007, 05:16 AM   #5
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/15/07
21-15-9
dead lift 225
hand stand push-ups
The lift was heavy had to drop weight to 205
Still haven't mastered the hand stand push-ups ended up doing shoulder press with 40 and 45 dumbells.
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Old 07-16-2007, 02:31 PM   #6
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/16/07
Hang squat cleans
1-1-1-1-1-1-1
95 115 115 135 115 115 105
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Old 07-17-2007, 09:57 AM   #7
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/17/07
Weighted Pull-ups
1-1-1-1-1-1-1
my weight 175
dumbell weight
35 40 45 45 40 40 45
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Old 07-19-2007, 08:35 AM   #8
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/19/07
20 sets for time
5 pull-ups
10 push-ups
15 squats
Wod took me 19:45 just under 20 which was my goal.
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Old 07-20-2007, 01:17 PM   #9
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/20/07
5-5-5-5-5
95 115 135 135 135
Worked on form to get it down right
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Old 07-23-2007, 10:58 AM   #10
Jon Wood
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Join Date: Jul 2007
Location: Centreville  VA
Posts: 21
07/23/07
400m
21 55lb ks
12 pull-ups
13 minutes may have ran more than 400m did laps around fire station
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