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Thursday, October 10th, 2013 - Rest Day
Posted: 10 October 2013 07:05 PM   [ Ignore ]   [ # 31 ]
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Strength: Shoulder press
120x5
65x20

WOD:  131007

Pack
Four rounds for time of:
Run 400 meters
20 Pull-ups

11:42

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 10 October 2013 07:30 PM   [ Ignore ]   [ # 32 ]
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Nice job JDG

am
EMOM with a friend
2 Power cleans, 165

10 Rds
7 Burpees to 6” target
7 KTE

8:30
1 minute slower with a required 6” jump.  Happy with that

pm
21-15-9
OHS, 95
Double unders

Floor Press
5 x 195 x 5

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 11 October 2013 05:24 AM   [ Ignore ]   [ # 33 ]
Big Dawg
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“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

19 tabata
13 MU red band assisted

247

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 11 October 2013 06:03 AM   [ Ignore ]   [ # 34 ]
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Ktm124 - 11 October 2013 05:24 AM

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

19 tabata
13 MU red band assisted

247

thats good work!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 11 October 2013 06:11 AM   [ Ignore ]   [ # 35 ]
Stray Dawg
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Rest day and running and pull-ups on 10/11.

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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