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shoulders

2011-09-07

WOD 3 rounds for time of: 100 m dumbbell Waiter walk,  Right arm (40/30) 60 abmat Sit-ups 100 m dumbbell Waiter walk,  Left arm (40/30) 60 supermans Time: 25:37 Rx

2011-08-19

WOD For time: 21 Deadlift, (225/155) 50 Squats 21 Push press, (135/85) 15 Deadlift, 50 Squats 15 Push press, 9 Deadlift, 50 Squats 9 Push press, Time: 23:10 #115pp #225dl

2011-08-13

Team WOD For time: As a team, complete in order: 40 muscle ups (muscle up progressions) 100 deadlifts (245/165lbs) 100 GHD sit-ups Sprint relay complex For the sprint relay complex, each member of the team will run 25 meters 50 meters 75 meters 100 meters Team WOD 14:32 WOD 2 …

2011-08-10

Strength WOD 3x3x3 Push Press WOD  Run 1 mile Strength WOD – push press: #120, #135, #145 (pr) WOD – 1 mile: 7:51 (pr) (thanks to Ernie for the pacing)

2011-08-08

Strength WOD 5x5x5 Thruster WOD 5 Pull ups 10 Deadlift (245/165) 15 Abmat Sit-ups Sprint 50 meters 5 Pull-ups 10 Deadlift 15 Abmat Sit-ups Sprint 100 meteres 5 Pull-ups 10 Deadlift 15 Abmat Sit-ups Sprint 150 meters Strength WOD: Thrusters #95, #115, #120 (got to #120, but couldn’t complete 5 in a …

2011-08-02

WOD 1,600 meter  run 50 Chest-to-bar pull-ups 100 Hand-release push-ups 200 Squats 1,600 meter run Time: 53:25 (regular pull-ups)

2011-07-29

WOD “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep BS: 235, 240 (pr) SP: 115 (pr tie) DL: 275, 295, 315 (pr) Total: 670