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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 ]
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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/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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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 ]
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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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