Friday, May 22, 2009

Friday May 22 09

400M
10 rounds of:

3 Dead Lift 275

6 Ring Dips

9 Knee to Elbows

400M

The runs go at the beginning and end.

5 comments:

  1. Dylon - 200# 20:18
    Kate - 105# 4rds ARD remaining BD, KTC 21:07
    Silas - 225# 18:44
    Tracey - 185# ARD, 85-90% K2E (w/contact) rest 2"-3" away 23:08

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  2. Jenny and Sandra also did this Wod at 6am Jenny at 85 14:53
    Sandra @ 105 15:26
    We messed around with deads afterward. Jenny hitting 175 and Sandra pulling 195. Way to go girls. Something to brag about over the week end.

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  3. I did a hard one today

    3 rounds of
    run 600m (well 3 stair runs)
    3rds
    5 pull ups
    10 pushups
    15 situps
    then
    20 Push press #65
    20 box jumps

    so run, 5,10,15,5,10,15,5,10,15,20,20 repeat 3 times

    a lot of swearing

    16 minutes

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  4. That sounds like a good one Mac.

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  5. Solid Mac

    This evening and some updates:
    Peter 185 ARD 20:56
    Jay 105 ARD 23:40

    Adrian did a total:
    B/S 265 275F 275F
    S/P 135F135F130
    D/L 315 340 345F
    735. Nice!

    Tyler and I worked through a list of 20 exercises at 10 reps each in preparation for his first, included was a 17 sec L sit, CrossFit Wod on Monday.

    400 M lunges:

    Mike 14:53
    Amanda:17:24
    Bonnie 17:42
    Tao 8:40

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