Thursday, December 29, 2011

WOD 12/29/11

Mainsite Wod

Except your cleans must be FULL Squat cleans and let set up our phones or my video camera and start taping so we can work on our form where we are messing up!
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7 comments:

  1. KevinDecember 29, 2011 at 8:40 PM

    Mainsite WOD = 4 rounds plus 1 lap
    Power Cleans - started at 95lbs., worked up to 150lbs. PR was 135 on 11/12.

    ReplyDelete
  2. PaulDecember 29, 2011 at 9:28 PM

    WOD 6 rounds + 3 laps
    Russian Day 7 6x6 @ 200 lbs

    ReplyDelete
  3. JohnDecember 30, 2011 at 4:43 AM

    Mainsite WOD 5 rds
    squat cleans worked to 205 full squat, PR
    Power clean 210 couldnt drop under like 10 attempts

    Wed 12/28 russian squat day 9 5X5 @185lbs

    ReplyDelete
  4. PaulDecember 30, 2011 at 9:47 AM

    Friday
    WOD 1
    8 Minute AMRAP
    7 Deadlifts @ 275
    35 Dubs
    5 rounds + 18
    WOD 2 Mainsite 16:12 + 15 burpees
    The PP is what slowed me down.

    ReplyDelete
  5. PaulDecember 30, 2011 at 8:45 PM

    WOD 3 Crossfit Go Hard
    3 Rounds for time
    9 DL
    6 Power Snatch
    3 OHS all at 135 lbs
    6:08
    WOD 4 2 minutes on the battle rope

    ReplyDelete
  6. PaulDecember 31, 2011 at 12:36 PM

    Saturday
    Russian Squat day 9 6x2 @ 200 pounds
    R. Hyper 4x20 @ 130 pounds
    WOD
    Nasty Girls
    3 rounds
    50 air squats
    7 MU
    10 hang power clean @ 155 poumds
    Time = 14:30

    ReplyDelete
  7. KevinJanuary 2, 2012 at 2:51 PM

    01/02/2012
    WOD 1 - EMOTM for 15 minutes, 2 Power Cleans and 1 Jerk @ 135lbs
    WOD 2 For Time - 30/25/20/15
    Wall Balls w/ 20lb ball
    KB swings @ 63lbs
    Time - 13:07
    WOD 3 - 1000m Row - 3:33.7 PR!!
    Russian Front Squats Day 13 - 6x2@105lbs
    Day 2 of 365 Day Burpee Challenge - 2 burpees

    ReplyDelete

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