It's nice to be back home, though!
2011-Sep-23
Frisco Crossfit WOD
SWOD:
A) Push Press
3 sets @ 60% to failure
Total reps: 45@145lb
B1) CHIN ups 2x 8-12
B2) Scare crows 2x 8-10
Rest 90 sec
CWOD: Row intervals: 7 x 250 Hard (all out) /250 Easy (25 S/M)
TCal:202
2011-Sep-22
Frisco Crossfit WOD
SWOD:
A) Deadlift 1RM (5,5,3,3,1,1)
Go for new 1RM
B) Bulgarian Split w/DBs 2×10 (40lb dbs)
C) GH Raises 2×8
CWOD: AMRAP 10 min
5 Weighted sit ups
5/5 DB Slashers
15 Thruster (75/55)
2011-Sep-21
Frisco Crossfit WOD
Mobility work, DROM work
WOD
Karen
8:07 RX
2011-Sep-20
Frisco Crossfit WOD
PP 1Rep max: 245 (PR)
Wod:
4 rounds 3min work, 1min rest
8 games pushup
12 double understand
16 squats
12+pu RX
2011-Sep-19
Frisco Crossfit WOD
Deadlift 225x2 on min for 12min
Wod all 24kg
4/4 kb swing r/l
6/6 kb cl & press r/l
8/8 kb squat front rack r/l
20:00 RX
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