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03-11-2013, 04:20 PM
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#41
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130311
WU, DROMS, Mob
Power Sn- 130x3x10
Sn pulls- 160x5x5
Muscle Sn- 45x5x3, 65x5x2
Pendlay rows- 135x5x2, 185x5x2, 225x2
4 RFT
10 vertical jumps
10 push ups
10 sit ups
4:17
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03-13-2013, 04:02 PM
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#42
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130313
WU, DROMS, Mob
5k run- 29:50
Power cl of low blocks- 135x5, 185x3, 205x2
First 5k run ever and I'm happy with that.
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03-15-2013, 03:43 PM
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#43
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130315
WU, DROMS, Mob
Find 3 RM(in kg) of:
Strict press- 80
DL- 173
Pull up- 110(bodyweight)
5 RFT
10 DB squat cleans 25#
6 HSPU on DB
4:38
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03-17-2013, 01:25 PM
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#44
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130316
WU, DROMS, Mob
CrossFit 13.1 WOD
116 reps
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03-17-2013, 01:26 PM
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#45
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130317
WU, DROMS, Mob
Power Sn from low blocks- 95x5, 135x3, 155x2
1 1/4 Front squat- 135x5, 225x3, 245x1
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03-19-2013, 03:12 PM
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#46
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130319
WU, DROMS, Mob
DL- 135x5, 225x5, 315x5, 405x1, 455x1(PR)
5k row- 21:35
Ab mat sit up- 5x10
K2E- 2x5
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03-23-2013, 11:36 AM
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#47
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130321
WU, DROMS, Mob
Jerks- 135x2, 185x2, 225x1
3 RFT
5 cleans 135
5 burpee box jumps 24"
6:48
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03-23-2013, 11:37 AM
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#48
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130323
WU, DROMS, Mob
13.2
6 rds +7= 187 reps as Rx
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03-24-2013, 12:19 PM
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#49
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130324
WU, DROMS, Mob
Worked up to 70% pwer clean- 66kg x 20
Jerks- 65# x5, 85x3, 105x3, 125x3
Halting clean pull- 50kg x5x5
Clean and snatch grip high pulls- 75kg x5x2 each grip.
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03-26-2013, 04:15 PM
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#50
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 82
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130326
Power snatch+3 OHS x 20@ 120lbs
Halt snatch pull- 95x5x5
Snatch DL- 145x5x5
500m row- 1:46(PR)
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