A. Row Sprint 20 sec x 3 sets, rest 120 sec between sets - post average pace to comments
B. Squats in 20 sec x 4 sets, ret 90 sec between sets - post lowest score to comments
C. KB or DB Swings in 20 sec x 5 sets, rest 60 sec between sets - post reps and weight used to comments
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
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2010
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November
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- Filthy 35's?
- "The less strength you have, the more important it...
- WED WOD
- Anyone Need Gas?
- A. Power Clean, 1 x 10 sets, 60 sec - use the same...
- Take a moment....
- This will warm you up....
- Monday Nov 15, 2010A1. Bench Press, 1-1-1-1-1-1, 1...
- Friday Nov12A. Push Jerk, 3-3-3, 180 secB1. Push ...
- Wednesday Nov 10, 201010 sets for max reps:20 sec ...
- MONDAY WOD
- Friday
- Hump Day
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November
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6 comments:
A. 15.1/123.6/124.1
B. 24/28/24/26
C. 10/10/11/11/11
A. Row 20sec X 3set
(1.44/1.43/1.46)
B.Squats 20sec X 4sets
(20/20/19/19)
Lowest score - 19
C.DB Swing -35#
(11/11/10/11/11)
WOD
A. 1:57/1:59/1:59
B. 17
C. 35#KB 9/9/10/9/9
Good hump day workout.
OK so I am same as everyone else posting my squat scores were 18/17/17/18 but the lowest was 17 as posted. :)
28 reps Gino?? Are you 4 ft tall?
Well I am close to 4ft tall but i did not acomplish that many squats!!!!
A. 2:01/1:56/1:55
B. lowest 15 (15/17/17/16)
C. DB Swings with 20# 11/11/12/13/12
Good Job Everyone!
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