http://www.4277thonga.com/crossfit Just another WordPress weblog Sun, 28 Mar 2010 17:58:57 +0000 http://backend.userland.com/rss092 en 60 pullups 60 dips 18:48 done in sets of five pullups, 5 dips http://www.4277thonga.com/crossfit/?p=219 half murph run .5 miles 50 pullups 100 pushups 150 squats run .5 miles 32:47 http://www.4277thonga.com/crossfit/?p=218 amrap in 20 minutes run 400m 10 pullups 10 burpees 3.66 rounds plus 6 burpees http://www.4277thonga.com/crossfit/?p=217 15 back extensions 15 knees to elbows 15 ohs at 65 pounds 4.66 rounds in 20 minutes http://www.4277thonga.com/crossfit/?p=216 10 clean and jerks at 95# 30 ghd situps 2 rounds 10 clean and jerks at 95# 30 ab-mat situps 1st time doing ghd situps didn't go below paralllel. only did 2 rounds at the coaches suggestion http://www.4277thonga.com/crossfit/?p=214 squat 45x5x2 95x5x2 135x5x2 155x3x5 deadlift 135x3x3 155x3x3 press 75x5x3 http://www.4277thonga.com/crossfit/?p=213 50 kb swings at 40# 25 box jumps 50 dips 50 situps 2 rounds 21:47 http://www.4277thonga.com/crossfit/?p=212 bench 115 5x5 http://www.4277thonga.com/crossfit/?p=211 20 min amrap 300m row 30 kb swings at 40# 15 burpees 3 rounds plus 300m row plus 9 kb swings http://www.4277thonga.com/crossfit/?p=210 push jerk 1-1-1-1-1-1-1 95-105-115-125-135-145-150(f) press 75x5x5 http://www.4277thonga.com/crossfit/?p=209