50-40-30-20-10

20lb med ball squat cleans
DUs

24:19

Holy shit! That was tough. Still coughing up blood but this is one to repeat.

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400m run
30 burpees
400m run
30 lunges
400m run
30 strict pull ups
400m run
30 box jumps 24"
400m run
30 ring strict dips

23:46

Still sick but it felt good.


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Bench press 5-5-5

135-185-205

5 RFT
9 DL 135
6 HPC 135
3 FS 135

7:45

All after being out for 3 weeks and just getting over a very brutal sickness. I'm pretty out of shape.



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"Strict Cindy"

13 plus 2 push ups

Finished rnd 14 to grow. Btwn househunting one week in OK and the death of Uncle Dale in Phoenix the next week I haven't been able to WOD.


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Amrap 20"

Strict pull ups
Strict dips

87 pulls
86 dips


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DL 5! PR of 310 1 RM

20 min AMRAP

50 WB 20lb
50 DU
40 BJ 24"
40 TTB
30 c2b
30 burpees
20 PC 95lb
20 Jerks 95lb
10 PS 95lb
10 HSPU

267 reps out of 300 per round

I coulda done a lot better.


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Push Jerk 5!

PR 215

11.4

10 min amrap

60 bar facing burpees
30 ohs 120
10 mu

3 MU on the bar


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5! FS to 1 rm of 255. Failed at 275

"Jackie"

1000m row
50 thrusters 45lb bar
30 pull ups

7:53 PR

Didn't set the bar down during thrusters


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5! Thruster pyramid

P. R. 215 lb 1rm thruster

100 push-ups
50 PC 135lb
50 BJ 24"

16:15

Push ups took 5:23


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"Hammer"

Untimed

RIP


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J. T.

21-15-9

HSPU
Ring dips
Push ups

Strict HSPU and ring dips. Kipping push ups
13:45

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8!

Thrusters 95
TTB
Box jump 30"

8:19

7! Progressive thrusters to warm up


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1 rm BS back squat

275

Pr




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50-40-30-20-10

Wall balls 20/14
Sit ups

15:35

Ouch.


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3-3-3 FS
185-205-225(f)

7 RFT

100m run
12 TTB
9 overhead walking lunges 95lb

15:30


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Wendler lifts week 2

5x3 back squat

245. That was my 1 RM a few weeks ago

3 RFT

75 DUs
21 thrusters 45lb bar
12 strict pull ups

I haven't been keepin this up to date lately. Gotta keep on it esp to measure progress.


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CrossFit:
"FRANTASTIC"
3x
21-15-9
Thrusters (95/65)
Pull-Ups
*Every 7 min start a new FRAN


5:18, 7:18, 7:48

Add reps incompleted to end of 7 min

Fuck Fran. New goal


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Elizabeth

21-15-9
Squat Clean 135
Ring dips

10:04


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"DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

18:22

Rx'd. I ran too far on the first 400m. This is a PR but coulda been faster. 

21-15-9
Thrusters (95/65)
Burpees

6:29

Last time was bar facing burpees. But still faster than then.