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102212 Training

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020211

SWOD: OHS 5x5: 95-135-155-185-185 WOD: 30 HSPU-40 Pull Ups-50 KBS-60 AbMats Sit Ups-70 Burpees PWOD: 1-Mile Run

02012012

WOD:

25 DU

15 FS

25 WB

15 DL

25 K2E

15 PC

25 Air Squats

15 S2OH

25 Burpees

25 DU

With 135# time 8:05

Cool Down: 1 mile run 2 mins after

Skill: 2 Rds: 3 MU-12 HRPU-18 ABMAT SU

11062011

Globo Gym:

Close Grip Bench: 135x8, 155x8, 185x8, 205x8

Single Arm DB Snatch 10 per arm: 35#,45#,55#,65#,75#

Incline Sit Ups

Weighted Crunch

Seated Row for corrective exercise

11052011

O-Lift: Clean & Jerk 175 3+3x3 200 2+2x2 225 1+1x1 250 1+1x1

Clean Pull: 4x5 225# (Re-agravated my soleus injury :( )

Switched the program up to: Seated Military Press: 65x10, 85x10, 105x10, 125x10, 135x3, 135x3, 135x3

Back Ex: 5x10 65#

GHD SU: 3x20

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11042011

SWOD: Get to a heavy PC in 12 mins: Worked with 3 partners we got to 255 easily and ran out of time before hitting 275.

WOD: 4 individually timed rounds w/3min rest of: 250m Row-9x155# PC & 9 Pull Ups: Goal was to hit all UB. Cez made us hit a fourth round. All PC UB for me 3 of the 5 Pull Ups UB. I need to get my BW stuff back.

#CrossFit

10312011

SWOD: Hang Snatch Work: Hit sets of 3 for speed: 95-115-135-145-Last set go for max reps without breaking form 155x9 (Hand grip gave out.)

WOD: CF Games 2009 Final Chipper:

15 155lb Squat Clean

30 T2B

30 Games Standard BJ 24"

15 Muscle Ups

30 PP

30 Double Unders

15 Thrusters

30 Burpees

300Ft OH walking Lunges 45#

#CrossFit

10292011

WOD: 45 min Incline walk then heavy weighted sit ups

10272011

WOD: Cindy: 25+5

#crossfit

10262011

WOD: Elizabeth: 21-15-9 135 Clean & Ring Dips: 3:21

I should have gone UB and sub 3.

#CrossFit

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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.

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10252011

WOD: Karen: 5:20 113 of them went Unbroken!

#CrossFit

10242011

BS: 135x20-185x10-225x10-255x10

SP:5-5-5-5-5-5:95-115-115-120-120-95

L-Raises 3x15

Weighted Sit Up 4x25

10212011

SWOD: 3-3-3-3-3 Thrusters 135-155-165-185-205

WOD: Coe 10 Rds 10 95# Thrusters & 10 Ring Push Ups

10192011

WOD: 20 min AMRAP: 5 HSPU-10 T2R-15 Medball Clean: 11+7

#CrossFit

10182011

8 Rds: 15 KBS-15 PC 95#-15 Box Jumps

#CrossFit

•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

10172011

SWOD: FS 2-2-2-2-2-2 185-205-225-245-265-285-305

WOD: Gator: 8 Rds: 5x185 FS & 26 Ring Push Ups: 14:27

The push ups got rough.

#CrossFit

10152011

Team WOD & O-lift

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