AMR in 20 mins:
Row 250m
15 Push-ups (negatives OR from toes) - make it tough for yourself
15 KBS - 24 kg/16 kg
Post # of rounds 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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10 comments:
Tif's WOD for last 3 times. Sorry been so long since I have been on here. ERRR :(
Nov 11 WOD
Power Snatch 1-1-1-1-1-1 at 180 Rest (85,95,100, 105 failed did 100, 105, 105 failed)
Bench Press 1-1-1-1-1-1 (85, 95, 105, 115, 125, 130 failed)
GH Raise 6-10x 3 sets rest 90 (10, 8, 10)
Ring Dips AMRAP x 3 sets (1,0,0)
Nov 12 WOD
Split Jerk 5-5-5 12o rest 80, 90, 100lbs
+
3 Rounds for time= 12;24
Row 500m
12 DL @ BWT 140lbs
21 box jumps 20"
Did the box jumps all three sets un broken and did 6 deadlifts at a time could have been better. hard workout. Thanks Gino for cheering me on.
Nov 22 WOD
Power Snatch 1 @ 70% x 2 sets, 1 @ 80% x 2 sets, 1 @ 90 % x 2 sets ( 85, 95, 100)
Power clean-same format as above (115, 125, 130lbs)
Tabata mash-up (8 Rounds 20sec on 10 sec rest) Thanks to Todd for pushing me very stron gon deadlifts need to work on push-ups
DL-15,17,15,16,16,16,16,15
Push Ups- 13,9,8,5,5,6,5,6 my back is very sore from the dead lifts. Excited to get back today
What a great workout! I'm exhausted!!!
6 rounds + 200m row
WOD:
20mins AMRAP
250m
15 Pushups
15 KB (24kg)
6rnds - 250m + 13 PU
That's right Jessie, great workout. Had to give blood and they couldn't get the needle through my arm muscles. WOW!! t-i-t, tight!!!!
out
Great job Todd!!!!
i forgot to put that I did full pushups, and the 16kg KB
WOD
250m row
15 Push ups - Negative
15 KBS - 16kg
Rnds: 5rounds and 250m row
WOD - 4 rounds + 75m
10 rds - that was tough
Row - 1:58-2:02 avg pace
Push-ups - all unbroken
KBS - 24 kg - all unbroken
OMG MIKE...you are a tank!!!!! Good Job!!!!!
Great work everyone. We can all dream that one day we could do 10rnds of 15 pushups unbroken. Oh what a dream that would be. :)
Awesome everyone.
out
Mike you rock! Nice job everyone!
Tif Wed WOD-
3 Rounds for time-25:45
Row 1000 meters @ 75% (on pace 4:33,4:41, 4:46 and mike wanted about 4:45
100 double unders @ 75%
30 walking lunges.
The skipping killed me, but the other two werent to bad.
Thursday WOD
Split Jerks-1-1-1-1-1 (100, 115, 125, 130, 135)
+
Lower Bar back Squat 5-5-5-5-5 (165lb-4, 145-5, 145-5, 145-5, 145-5) 10 sec rest- Mike was trying to kill me on first set.
Kipping Chin-ups- I suck AMRAPx 5 sets (3,3,3,4,4)
+
Annie (double unders/situps 50, 40, 30, 20, 10) - 6:48 and really frustrated with that. I think my legs and arms were tired from all the double unders I did yesterday. Will do better next time and key not to get frustrated when people are yelling at me! HEHE thanks guys.
Tif out!
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