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| Jon-Paul Jaramillo | Front Squats, Snatch & Run, Muscle Up Progressions | 3/9/2010 | 400M Run then 21 Hang Snatches, 400M run then 15 Hang Snatches, 400M Run then 9 Hang Snatches. **95LB Snatch Weight, 200LB Body Weight. FINISH TIME: 9:10
Muscle Up Progressions - 4x3
Front Squat Warm Up: 135x5, 165x5, 185x5, 195x2 (Shitty shitty form) |
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| Mike Winslow | Snatches and 400m Run | 3/9/2010 | Front Squats
75x5, 95x5 WU
135x5, 165x5, 185x4,f
Muscle Up Progression
25
Power Hang Snatches and 400m Runs
400m Run, 21 Snatches (95lbs), 400m run, 15 Snatches (75lbs), 400m run, 9 Snatches (75lbs)
Time: 15:09 |
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| Chad Carroll | 400 m run and 95lb hang snatch | 3/9/2010 | 400m run with 21-15-9 95lb hand snatch
time=9:55 |
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| Napoleon Pichardo | Front Squat/Muscle Up............400M run/Snatch | 3/9/2010 | Front Squat 175x5, 185 x 5, 195 x 2, 185 x 3
Muscle Up 3 x 4 easy
3R4T 400M/Run 21,15,9 Snatch @43kg
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| Scott Sedberry | Front Squats (3x5) + 400M Runs & Cleans | 3/9/2010 | Front Squats (3x5):
175x5, 185x5, 195x5 - Last set was tough!
For time:
400M Run x 3
21-15-9 Cleans (115#) - Substituted for Snatches
Time: 14:33
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| Sherry Papworth | 400 M run & Hang Snatches | 3/9/2010 | Warm Up:
Front Squats: 5 x 45#, 5 x 65#,
Work out:
Front Squats: 5 x 75#, 5x80#, 5x85#
3 rounds
400 M run
Hang Snatches 45#: 15, 12, 9 reps
Time: 14:57 |
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| Napoleon Pichardo | DL and HSPU | 3/8/2010 | DL's
275x3, 285x3, 295x3, 300x3,305x3
HSPU
7,13,13,9,12
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| Sherry Papworth | wallball & burpees | 3/8/2010 | Wallball shots 14#, burpees
10-9-8-7-6-5-4-3-2-1
Time: 11:49 |
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| Mike Winslow | DL and HSPU | 3/8/2010 | Dead Lift
35x5, 225x3 WU
235x3, 245x3, 255x3, 275x3, 300x3(PR)
HSPU
4 Sets of 6 |
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| Scott Sedberry | Deadlifts & Superfetch | 3/8/2010 | 5x3 Deadlifts
225x3, 275x3, 295x3, 305x3, 310x3
400M Superfetch (20#): 3:47.8 |
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| Karene Brooking | Wallball & burpees | 3/7/2010 | 14# Wallball, Burpees 10,9,8,7,6,5,4,3,2,1 Time= 16:03 |
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| Steve Brown | Nicole | 3/6/2010 | 20 Min AMRAP 400m Sprint/Pullups
25-20-18-15-12-13=103 Total |
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| Jon-Paul Jaramillo | Nicole | 3/6/2010 | 200M Run + AMRAP Pullups For Time
6 Rounds 200M
Scored Pullups - 76 |
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| Cash | tabatas: pushups, sprints, bear crawls | 3/5/2010 | tabata pushups: 17-17-17-17-17-17-13-15 = 130
tabata sprints, total = ~770 meters
tabata bear crawls, total = ~125 meters |
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| Dylan Callaway | TABATAS | 3/5/2010 | Push up 48
Sprint 680m
Bear Crawl 120m |
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| Mike Winslow | Kettlebell Circuit and TABATA Sprints | 3/5/2010 | 6 Rounds of
4 - Turkish Get-ups (2 on each side)
8 - KB Snatches (4 on each side)
12 - KB Swings
35lb KB
Time: 13:41
TABATA Sprints
~ 730m |
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| Napoleon Pichardo | Tabata Pushups, sprints, bear crawls | 3/5/2010 | Pushups 24, 17, 12, 8, 6, 5, 5, 5 Total: 82
Sprints: Distance?
Bearcrawls: Distance? |
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| Chad Carroll | 15-30-15-30 Jump/pullup and tabatas | 3/5/2010 | 15 - Squat Cleans - 155lbs
30 - Box Jumps
15 - Power Snatches - 115lbs
30 - Pull ups
Time= 11:21
Tabata Sprint= 730m
Tabata Ring Pull-ups=50 (toatst by third round)
Tabata Push-Ups=48 DNF (complete lock up in 4th round) |
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| Natasha Reynolds | Kettlebells | 3/4/2010 | 6 rounds of
2/2 Turkish Get-ups
4/4 KB snatches
12 KB swings
With 26 Lbs KB
Time: 23:41 |
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| Cash | 15-30-15-30 jump & pullup | 3/4/2010 | 15 squat cleans 155 pounds,
30 box jumps 24",
15 snatches 135 pounds,
30 pullups
TIME = 6:53 |
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| Abraham Heward | 5K run | 3/4/2010 | 5K run for time
TIME: 24:06 |
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| Dylan Callaway | Kettelbell | 3/4/2010 | 6 Rounds of:
2/2 Turkish getups
4/4 KB snatches
12 KB swings
with 35lbs KB
Time: 11:36 |
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| Rusty Haggard | Kettlebells | 3/4/2010 | 6 Rounds of:
2/2 Turkish getups
4/4 KB snatches
12 KB swings
with 40lb KB
Time: 11:47 |
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| Mike Winslow | 15-30-15-30 jump & pullup | 3/4/2010 | 15 - Squat Cleans - 115lbs
30 - Box Jumps
15 - Power Snatches - 95lbs
30 - Pull ups
Time: 16:43 |
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| Sherry Papworth | 15-30-15-30 jump & pull-up | 3/4/2010 | 15 Power Clean & Squat, 65#
1 Box jump 21 in, 29 Step-ups
15 Hang Power Snatch 45#
30 Jumping Pullups
Time: 12:52 |