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November 2011

2011-11-29

WOD “Murph” (with a 20# vest if you have one ) Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile Time: 68:56 Rx ran 1.4 mile on first run My last murph

2011-11-27

WOD “Trip 7′s” 5 Rounds for time: 7 Burpees 7 Hang Power Cleans (95/65) 7 Thrusters (95/65) Time: 14:34 95# Rx More weight than last time but not very good time.

2011-11-25

WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (2 Pood KB) 15 burpees Time: 21:35 Rx Previous: http://dontlookhere.com/crossfit/2010/12/23/ Previous time: 23:25

2011-11-23

Conditioning WOD 21-18-15-12-9-6-3 reps for time of: 30/24″ Box jumps 185/135# Deadlifts Sprint, 100 meter Time: 25:37 Rx (ate poorly today and had low energy)