Friday 9.09.11

Let's take advantage of this nice weather we're having and do some running! 
By the way, congrats to Steve for scoring the highest he ever has on his PFT and with perfect looking push ups (something I know rarely ever happens for those tests).  He set a goal for a full 100% next year, so let's help him get there.
SWOD: Deadlifts 3,3,3,3,3

Metcon: 3 rounds for time of:
-400m Run
-12 Power Cleans @ 60% 1RM
-21 Box Jumps (24"/20")

Post weights and times to comments. cc

15 comments:

  1. SWOD- 205lbs x 3

    METCON- 16:46, 75lbs. 20" box

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  2. SWOD - 185x2, 225x3
    METCON - 14:36

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  3. SWOD: 155 x 3
    WOD: 18:17 at 55#, 20 in box

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  4. Definitely enjoyed working out with the 5 AM crews today. 14:36, tied Damon

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  5. SWOD:125x3
    Metcon: 15:13 @ 55#, 20" box

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  6. SWOD: 175x3
    Metcon: 16:31 @ 65lbs 16"box

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  7. 185x3
    18:20 @ 55# 2 sets of cleans, 75# last set of cleans, 20" box

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  8. SWOD 165,255,255,255,265x1,240x3
    Metcon 13:35 Rx + some (95#)

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  9. Metcon 245# x3
    Swod 17:00 75# a little more than rxd+ 20"box

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  10. SWOD: 135, 225, 275, 295, 315x1 (I was done!)
    METCON: 12:55 @ 85#

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  11. swod: 165,225,255,275,285 all x3
    metcon: 15:48 @ 105#

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  12. 195 X 3 METCON 20# BOX I RD AT 75 2 @ 65 16:52

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  13. SWOD 175X3, 185X2
    METCON: 20# BOX/ 15:20 @65LBS

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  14. SWOD:215x3 (PB)/ 24box,70# Time:12:17

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  15. Swod: 305x3

    Metcon: 14:21 at 67% of 1rm 135 (I don't do math all that gooder, but I'm great at talking English) rxd

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