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Old 09-13-2021, 05:34 PM   #14101
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

25 Burpees (Yay! Burpees!!)
2.7 mi Dog Walk
25 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike push ups
14 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 100 lbs
4 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
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Old 09-14-2021, 05:09 PM   #14102
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.00 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High Tap Jumps
40 Pushups
10 Pike push ups
27 Squat workout
12 Scap Pulls
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
21 Back Squats, 1x bodyweight @ 210 lbs
7 Rope Climbs, 7 lbs, 12 ft
15 Back Squats, 1x bodyweight @ 210 lbs
5 Rope Climbs, 7 lbs, 12 ft
9 Back Squats, 1x bodyweight @ 210 lbs
3 Rope Climbs, 7 lbs, 12 ft

8 mins 49 secs

Evening:
1.11 mi Dog Walk
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Old 09-15-2021, 04:28 PM   #14103
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

At Base Globo:
.19 mi walk
.22222mi walk
.55555 mi run
.22222 mi walk
1 min on Jacobs ladder
0 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
15 Scap Pulls
14 Pull Ups
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Deadlift : 3-2-2-2-1-1-1-1-1 :
3 Deadlifts @ 135 lbs
2 Deadlifts @ 225 lbs
2 Deadlifts @ 275 lbs
2 Deadlifts @ 295 lbs
1 Deadlift @ 305 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 225 lbs
1 Deadlift @ 225 lbs
1 Deadlift @ 225 lbs

Evening:
1.82 mi Dog Walk
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
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Old 09-16-2021, 05:23 PM   #14104
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.02 mi Run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
15 Scap Pulls
15 Pull Ups
9 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

20:00 AMRAP:
20 Row Calories
15 Dips
10 Dumbbell Turkish Get Ups, 35 lbs

1 round + 20 Row Calories + 15 Dips + 6 Dumbbell Turkish Get Ups = 86 reps

Evening:
2.17 mi Dog Walk
15 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 255 lbs
3 Deadlifts @ 290 lbs
2 Deadlifts @ 325 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
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Old 09-17-2021, 05:36 PM   #14105
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi Dog Walk
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 120 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
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Old 09-18-2021, 04:51 PM   #14106
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.58 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike push ups
1.52 mi Dog Walk
15 Scap Pulls
15 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 280 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
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Old Yesterday, 06:05 PM   #14107
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.02 mi Run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
15 Scap Pulls
14 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

3 rounds of:
15 Row Calories
12 Power Snatches, 95 lbs
9 Burpees

16:27

41 sec faster than my last attempt in June 2017!
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