WOD
AMRAP in 20 min.
9 Thrusters
6 Renegade Rows
50 ft OH Walking Lunges
8 Rounds
Nice working out with you boys!!
Skillz work - Did 5 butterfly kips in a row! Yeehaw!
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Rebecca's Quest for Wellness Blog
About Me
- missdynamo
- * Crossfit Addict
Eat Well, Move Well, Think Well
Blog Archive
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2008
(93)
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September
(23)
- WOD"Filthy Fifty"50 Box jump50 Jumping pull-ups50 ...
- I thought I was done with tests
- Uh, Resting today. Kinda tweaked something in my l...
- WODAMRAP in 20 min.9 Thrusters6 Renegade Rows50 ft...
- Back Squats3x560kgOverhead Press3x527.5kg
- WOD3 Rounds400m run21-15-9 Thrusters - 65 lb.41-30...
- skillz
- WOD1000m Row21 Deadlifts - 60kg21 Push Press - 30k...
- WOD250 jump rope3 Rounds 10 Pullups 15 Burpees...
- Back Squats3x557.5kgOverhead Press3x525kgWe have a...
- "Helen" (I've been requesting this for a month!)3...
- WOD5 rounds12 Front squats - 25lb12 push press - 2...
- Cindy on steroids
- FINALLY!!!!!!!
- WOD4 Rounds400m run40 squats30 pushups20 pullups27...
- Back Squats5x555-55-55-55-55kgOverhead Press5-3-3-...
- "No Whining"800m row50 dball slams50 seated barbel...
- Active Rest
- WOD3 Rounds40 Double Unders25 Box jumps20 Wall bal...
- Push Press5x530-30-30-30-30kg.Again, started low t...
- WODBack Squats5x550-50-50-50-50kgHaven't done thes...
- WODAMRAP in 20 min.7 Swings7 Burpees7 KTE9 roundsA...
- Labor Day WOD"1/2 Murph"1/2 mile run50 Pullups100 ...
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September
(23)
Benchmarks
Speed
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
Kelly (5 rounds: 400m run, 30 Box Jumps, 30 Wall Ball) 28:46 (8/29/08)
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
NWCrossfit
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