Barbell (inferiority) Complex @olicross-blog - Tumblr Blog

10/2/13

Strength: 5 sets, every 2 min:

Deadlift x 5 (70%), toe to bar x 8

WOD

For time:

DU x 100

Push press (135) x 12

Air squat x 40

PP x 9

AS x 35

PP x 6

AS x 30

DU x 100

8:59

#crossfit #chipper #deadlift #pushpress

•18+ Adults Only

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10/1/13

Strength: Deadlift 4 x 3 (255#)

WOD

3 RFT

7 pull-ups

10 power cleans (115#)

150 m row

15 KB swings (53#)

8:39

#crossfit #deadlift #rft

9/30/13

Strength

Weighted pull-ups 5 x 5 (25#)

WOD

800 m run

3 RFT

15 thrusters (95#)

15 burpees

800 m run

16:59

#crossfit #rft #weightedpullups

9/27/13

Strength

1 RM power clean (215#)

WOD

5 RFT

toe to bar x 8

deadlift (175#) x 10

wall ball x 15

7:10

#crossfit #clean #pr #rft

9/26/13

EMOM 8: Power snatch + 2 OHS (95#)

WOD

3 RFT

Front squat x 7 (125#)

Burpee over the bar x 12

run x 250 m

rest 2 min

7:20

#crossfit #snatch #ohs #rft

•18+ Adults Only

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Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

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9/25/13

Strength: Strict Press 5 x 3 (125#)

WOD

3 RFT

10 box jumps (30")

10 hang cleans (115#)

50 DU

7:20

#crossfit #press #rft

9/24/13

Strength

Romanian deadlift (3-1-1) x 6 x 3 @ 115#

WOD

3 RFT

250 m row

front rack KB hold (2 x 53#)

7:05

#crossfit #romaniandeadlift #rft

9/23/13

Strength

Back Squat (5 x 3) @ 245#

WOD

7 min AMRAP

7 chest to bar pull-ups

10 plyo pushups

12 goblet squats (53#)

4 rounds + 13

#crossfit #amrap #backsquat

9/20/13

Strength: Turkish get ups (2 cons. reps/side x 3 sets)

WOD: AMRAP 2

Alt. dumbbell snatch (55#) 40 reps

AMRAP 5 (6 rounds + 5)

Box Jump step-downs (24") x 5

Slamball (30#) x 10

AMRAP 2 (41 reps)

Burpees

#amrap #turkishgetup

9/19/13

Strength

EMOM 8 min 2 x clean + 1 x jerk (155#)

WOD

3 RFT

5 clean + jerk (115#)

10 weighted lunges

15 toe to bar

7:10

#crossfit #clean #jerk #rft

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

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9/18/13

Strength

Weighted pull-ups (25#) 4 x 6

rest 30 sec

HSPU 4 x 4

rest 1 min

WOD

For time:

800 m run

100 DU

75 wall balls

800 m run

14:01

#crossfit #hspu #weightedpullups

9/17/13

1000 m row: 4:11

5 min AMRAP

10 sandbag cleans (52#)

5 burpee + hop over sandbag

5 rounds + 1

5 min AMRAP (2 rounds + 10)

20 sandbag step ups

10 toes to bar

REPEAT both AMRAPs

#pt #amrap #rowing

9/17/13

Strength

Deadlift 5 x 5 (225#)

WOD

3 RFT

10 KB swings (70#)

15 burpees

250 m row

rest 2 min

2:20, 2:18, 2:17

#crossfit #deadlift #rft

9/16/13

A. For time:

100 burpees

EMOM 5 slamballs

9:59

B. 8 x 400 m run

#pt

9/16/13

Strength

Back squat ( 5 x 3) (225#)

WOD

10 min AMRAP

5 front squats (135#)

5 wall walks

200 m run

4 rounds + 5

#backsquat #crossfit #amrap #frontsquat

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality✓ Free Actions

Free to watch • No registration required • HD streaming

9/15/13

PT @ The Park

4 RFT

400 m run

25 air squats

10 burpees

20 walking lunges

rest

4 sets

sprints x 4

25 x 4 count flutter kicks

Vest:

20 pushups

10 air squats

200 m jog

#pt #weightedvest #running

9/13/13

PT @ The Park

A. Weighed Vest walking lunges x 40 + pushups x 100 + squats x 50

B. Running

2 laps, rest 4 min

1 lap, rest 3 min

2 laps (field 6), rest 2 min

1 lap (field 6)

#PT #weightedvest #running

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