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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
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2014
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April
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- 115 lbs + body weight 50/40/30/20 Chipper
- "Tabata Something Else"
- Grace + 20
- 10 Rounds Row Rings Dips
- Deadlift 5-5-5-5-5
- Rows, HSPU's and Double Unders
- 5 RFT of 135 lb overhead walking lunges and 15 K2E
- 1 Rep Max Clean Rest 100 PU/WB
- AMANDA
- 20 minutes of rowing and shoulder press sprints
- NUKES
- Weighted Pullups 5-5-3-3-3-1-1-1-1
- 10 Rounds of Rows and Push-ups
- 12 Min AMRAP 115#SHP/30"BJ
- JUSTIN
- Snatch 1-1-1-1-1-1
- Lynne
- DUs and Snatch 12minAMRAP
- Taylor
- Back Squat 3-3-3-3-3
- 20 Min AMRAP 10 strict HSPU, 20 strict pullups, 30...
- Hang Squat Clean 5-5-3-3-3-1-1-1-1
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April
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Need to keep up with the heavy days been slacking for about a year and it shows.
Did this yesterday. 5 sets of 10 starting with 95# and adding 10#s each set of 10 (ending with 135). Followed by 50 air squats and 50 jumping lunges.
ReplyDeleteOn Friday I finished my 6 Crossfit classes at a local box. Cool experience and had a good time. Two of the WODs were the same as mainsite, 14.5 and Jack, but rest were theirs. The programing was really good. On strength days we would end with a metcon and metcon days we would also work on a skill. We would also warmup as a group (3x 400m run and 200m walk and another day was 100m burpee broad jumps). Here are some of the WODs we did. 15 minutes of DL (I got 85 using 155#s), 3 rounds of 3min of 9 power clean + 9 push press + 9 overhead squat then 2 minutes of abmat situps 1 minute break between each round, AMRAP 30 minutes of 400m run, 21 24" Boxjumps, 12 pullups. (RXd and tied with several of the members with 6 rounds, also pullups all unbroken). My last day I found out that I need to do more mobility work for overhead squats. I got an impingement of the C7 and both my arms feel like you sat on your hand for an hour. It has been a few days now and is much better, but not gone yet. Shouldn't take longer than a week according to the research I've done. Somewhat common.