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Workout of the Day

  3,2,1 Go!

Personal Records

 

Deadlift: 285 lbs (161203) 237 lbs, from 175 lbs

Press: 125 lbs (161101) from 115 lbs (161013) from 105 lbs
Push Press: 140lbs from 134 lbs
Push Jerk: 175 lbs (161120) from 155 lbs (161002) from 134 lbs

Bench Press: 195 lbs (170326) 185 lbs (170101) from 175 lbs (161001) from 155 lbs from 135 lbs

Farmer Carry: 70 lbs

Back Squat: 215 lbs (161001) from 155 lbs
Front Squat: 115 lbs (161004)

OHS: 85 lbs (161004) from 65 lbs

Hang Power Clean: 130 lbs
Power Clean: 165 lbs (161007)
Power Clean and Jerk: 145 lbs (170329)

Clean and Jerk: 135 lbs (170401)
Hang Squat Snatch: 75 lbs (161004)
Snatch Balance: 65 lbs (161004)

 

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170721 Dallas 5

 

– Dallas 5 – ​

Everyone does 5 minutes of Burpees
THEN

Station 1
5 minutes of:
7 Deadlift 155lbs
7 Box Jump / Step Ups

Station 2
5 minutes of:
Turkish Get Up 40lbs

Station 3
5 minutes of:
7 Snatches 75lbs
7 Push Ups

Station 4
5 minutes of:
Rowing (Calaries)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

From CFHQ

 

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170720 Rest Day

 

 

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170719 C&J Row KBS Squat

 

SWOD:
Clean & Jerk
5 X 1 @ 100%
Take 20 minutes to find a 1RM Clean and Jerk

WOD:
For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row

 

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170718 Deadlift Ring Push Ups Run/Row G2O

 

SWOD:
3 Rounds of
15 Deadlift 135#
Rest 20 secs
Max Reps Ring Push Ups
Rest 3 minutes

WOD:
3 Rounds for time:
On a 3 minute running clock …
Run or Row 400m
Max Reps of Ground to Overhead 95#
Rest 3 minutes
// 6,6,6

 

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170523 KBS Box Jump Single Under

 

5 Rounds for time:
10 KB Swing
10 Box Jump
40 Single Under

 

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170522 Rest Day

 

 

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170521 KB Snatch Push Up Sit Up

 

20 – 10 – 20 for time
KB Snatch
Push Up
Sit Up
// 7:04

 

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170520 Bench Row Fly Curl

 

Superset
Bench Press 5 x 5
KB Bent Over Row 5 x 5

then

Superset
Incline DB Fly 5 x 5
DB Curl 5 x 5

 

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170519 Farmer Carry Push Press Burpee

 

3 Rounds of:
200m Farmer Carry 75/50
While someone doing the Farmer Carry
Push Press 95#
Burpees

 

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170516-18 Life Happened

 

 

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