12 Rounds For Time:
5 Pike Handstand Push Ups
11 Hang Power Snatches (65)
23:15
*RX is full power snatch at 95 & HSPUs
AVG HR - 130 BPM
MAX HR - 157 BPM
My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Showing posts with label CFNE. Show all posts
Showing posts with label CFNE. Show all posts
Friday, May 13, 2022
Wednesday, October 17, 2012
CFNE Master WOD #2
I worked on form on my Thrusters then did a dry run on WOD# 2 for Saturday's competition. Did not go all out but wanted to get a feel for the WOD. Also practiced my snatch into OHS for WOD #3.
WARMING UP is going to be key for Saturday!
Masters WOD #2
AMRAP 6:
5 Pull Ups
10 Power Cleans (95)
50 Single Unders
3 rounds + 6 reps
Friday, October 12, 2012
Friday, July 20, 2012
"Monk’s Nitecap"...
AMRAP 9:
3 Muscle Ups
6 Thrusters (135)
4 rounds plus 2 reps - Rx
WOD 2 - PM
"Death by Thruster"
6 rounds plus 3 reps @ 135# - 24 reps
WOD 2 - PM
"Death by Thruster"
6 rounds plus 3 reps @ 135# - 24 reps
Monday, May 7, 2012
Back Squat 5x3 Across, Push Press 3x3, Prowler Push...
Back Squat
5 x 3, Climb
135x3
155x3
175x3 (ran out of time)
Prowler Push
5 x 40 Meters (270#)
Rest as needed
5 x 3, Across - 275# (stilll need to work depth!)
Push Press
5 x 3, Climb
135x3
155x3
175x3 (ran out of time)
Prowler Push
5 x 40 Meters (270#)
Rest as needed
Thursday, April 12, 2012
"Tramp Stamp"...
Dropped in at CFNE for a 5:30am WOD25-20-10 Wall Balls (30)
50-35-20 Pull Ups
Rx for WBs was 50-35-20 with 20# - I scaled up to embrace the suck.
Mission accomplished!
Wednesday, March 14, 2012
3 Rep Max Thruster & 1RM Weighted Pull Up...
1. 3 Rep Max Thruster
95# x 3
115# x 3
135# x 3
155# x 3
175# x 3 (Benchmark)
2. 1 Rep Max Weighted Pull Up
70# x 1
105# x 1
115# x 1
Who needs drugs ....when you can do Heavy Thrusters. Seriously. THAT WAS AWESOME!
Who needs drugs ....when you can do Heavy Thrusters. Seriously. THAT WAS AWESOME!
Wednesday, February 8, 2012
"Press, Push Press & Push Jerk Complex"
• Weight must keep increasing after each successfully completed rep
Press: 95x1, 115x1, 125x1, 135x1, 145x1
Push Press: 165x1, 170x1, 175x1, 180x1, 185x1
Push Jerk: 190x1, 195x1, 200 - FAIL, 200x1, 205x1
Press: 95x1, 115x1, 125x1, 135x1, 145x1
Push Press: 165x1, 170x1, 175x1, 180x1, 185x1
Push Jerk: 190x1, 195x1, 200 - FAIL, 200x1, 205x1
Wednesday, February 1, 2012
"Vapor Lock"...
10 Rep Max Power Clean - 135#
5 min rest
15 Rep Max OHS - 155# (11 @ BW)
5 min rest
20 Rep Max Push Press - 95#
5 min rest
15 Rep Max OHS - 155# (11 @ BW)
5 min rest
20 Rep Max Push Press - 95#
Friday, January 13, 2012
"MDV"...
Double Under training today. Matt DellaValle gave me a few pointers on how to become more efficient in my single unders and have it translate into my double unders.
Finish with
"MDV":
4:15 Rx
Finish with
"MDV":
- 50-40-30-20-10 Unbroken Single Unders
- 5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)
4:15 Rx
Friday, December 23, 2011
1RM OHS & "Car Bomb"...
2. "Car Bomb"
21 - 15 - 9
- C2B Pull Ups
- Box Jumps (24")
4:23 (29 second PR)
Need to string more C2B pulls ups together in round two!
Tuesday, November 29, 2011
"Murph"...
For Time:•1 Mile Run
•100 pull ups
•200 Push ups
•300 squats
•1 mile run
45:46 Rx (42:21 Rx is PR)
Felt pretty good after 6 days off from training on vacation in Aruba. I WILL break 40 minutes soon!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.
Friday, October 28, 2011
Monday, October 3, 2011
Monday, September 26, 2011
Garage Games Results - 9/24 & 9/25 @ CFNE
Below are the results from the Again Faster Garage Games – New England Firebreather Festival held at CrossFit New England on September 24 and 25.
Name Sex Division Total
1 Danielle Horan Female Rx 28
2 Amy Mandelbaum Female Rx 31
3 Erika Snyder Female Rx 36
4 Monica Lopes Female Rx 41
5 Sonia Cormier Female Rx 47
6 Tracy Coughlin Female Rx 49
6 Ali LeBlanc Female Rx 49
8 Ayn Toppin Female Rx 58
9 Stephanie McGuirk Female Rx 59
10 Bridget Waitkus Female Rx 60
11 Tracy Hutt Female Rx 67
12 Dawn Marie Angus Female Rx 70
12 Heather Arsenault Female Rx 70
14 Kristen Rego Female Rx 77
15 Kristi Lunny Female Rx 80
16 Kelsey McBride Female Rx 88
17 Jodie Cohen Female Rx 89
18 Brie Houghton Female Rx 91
18 Lisa Lemay Female Rx 91
20 Dawn Ditano Female Rx 92
21 Kassandra Aveni Female Rx 94
22 katie magee Female Rx 95
23 Sarah Mitzel Female Rx 97
24 Ashley Fors Female Rx 103
25 Ashleigh Gelinas Female Rx 107
26 Staci Ardison Female Rx 112
27 angela Przymusik Female Rx 113
28 Michelle Marshall Female Rx 127
29 Jennifer Kelm Female Rx 129
30 Helena Meirinho Female Rx 133
31 Jill Diorio Female Rx 137
32 Ashley Kosterman Female Rx 139
32 lauren carchidi Female Rx 139
34 Jaffney Roode Female Rx 148
35 Emily Giurleo Female Rx 151
36 Erica Gasbarro Female Rx 157
Name Sex Division Total
1 David Hamel Male Rx 46
2 Brendan Marolda Male Rx 58
3 Christopher Gosler Male Rx 73
4 john mcevoy Male Rx 77
5 jared monaco Male Rx 88
6 Mike Ciallella Male Rx 103
7 Brent Miffitt Male Rx 104
7 Pat Smulligan Male Rx 104
9 Will Huntington Male Rx 107
10 nick ray Male Rx 109
11 Tyler mcbride Male Rx 114
12 Bill Malcomb Male Rx 118
13 logan schecter Male Rx 121
14 Matt Prendergast Male Rx 122
15 Tony Piscillo Male Rx 123
16 Kevin Mullins Male Rx 126
17 Aaron Meredith Male Rx 129
18 Cameron emmott Male Rx 131
19 Ian Berger Male Rx 132
20 JP Wioncek Male Rx 146
20 Joe McGhee Male Rx 146
22 Leo Piro Male Rx 147
23 jason leydon Male Rx 149
23 Victor hamilton Male Rx 149
25 Nicholas normandin Male Rx 150
26 Bobby Wheeler Male Rx 157
27 Paul Teehan Male Rx 158
28 Aaron Landes Male Rx 164
29 Justin Shaughnessy Male Rx 166
30 Mark Urso Male Rx 167
30 Jake Knight Male Rx 167
32 Jason Caldas Male Rx 170
33 Patrick Bishop Male Rx 181
34 ben kelly Male Rx 195
35 tim flannery Male Rx 196
36 nathan kuffrey Male Rx 198
37 Austin Monteiro Male Rx 199
38 Bruce Ballard Male Rx 203
39 Jared Grinkis Male Rx 205
40 Michael Giorgio Male Rx 208
41 Joe Onorato Male Rx 214
42 Patrick Lyden Male Rx 227
43 Mark Lee Male Rx 229
44 Steve Raboin Male Rx 231
45 Larry Jones Male Rx 232
46 Kyle Rochefort Male Rx 234
47 Braden Monaco Male Rx 239
48 Zak Lord Male Rx 242
49 Roberto Gutierrez Male Rx 246
50 Christian Stahl Male Rx 251
50 Dave Crabbe Male Rx 251
52 Nick DeDonno Male Rx 256
53 Geoff Leard Male Rx 257
54 Drew Crandall Male Rx 260
55 mason white Male Rx 267
56 Mike Power Male Rx 281
57 Josh Plosker Male Rx 286
58 Jason Dionne Male Rx 288
59 Craig Brisebois Male Rx 293
60 Jared Jalbert Male Rx 294
61 Kevin Daigle Male Rx 297
62 Brian Stark Male Rx 300
63 Jahun Green Male Rx 306
64 AJ Pappas Male Rx 309
65 Sam Schwarz Male Rx 311
66 Robert Keefe Male Rx 312
67 Joe Kusnitz Male Rx 318
68 Bryce Boratko Male Rx 320
69 Marcus Wilson Male Rx 322
70 John Durocher Male Rx 323
71 James Cahill Male Rx 325
72 Jason sonners Male Rx 327
72 Timothy Smith Male Rx 327
74 Derrick Bell Male Rx 329
75 Phillip Dudley Male Rx 334
76 Gary Rawdon Male Rx 339
77 Mike Penta Male Rx 343
78 Eric Brisebois Male Rx 345
79 Joseph Gagne Male Rx 351
80 bryon beckwith Male Rx 353
80 Justin Kabilian Male Rx 353
82 Matthew Monahan Male Rx 356
83 William Davidian Male Rx 357
84 nate euvrard Male Rx 364
85 matt dolce Male Rx 365
86 Cade Kittrell Male Rx 367
87 Luis Santiago Male Rx 377
88 Geno Gasbarro Male Rx 380
89 Scott Smith Male Rx 384
90 Gregory Scott Male Rx 387
90 Eric Rapisarda Male Rx 387
92 Scott Lacerra Male Rx 388
93 John Doole Male Rx 393
94 john surabian Male Rx 404
95 Michael Haakenstad Male Rx 413
96 Cole gibson Male Rx 423
97 Peter Ostashen Male Rx 430
98 Keith Brown Male Rx 433
99 Michael Ferguson Male Rx 447
100 Brian Boyson Male Rx 463
101 Will Nystrom Male Rx 476
Name Sex Division Total
1 Morgan Klein Female Scaled 10
2 Adrienne Sprague Female Scaled 19
3 Stacy Desmarais Female Scaled 27
4 Sara McEvoy Female Scaled 33
5 Kristen Merlin Female Scaled 34
6 Christina Morris Female Scaled 38
7 Courtney Shegos Female Scaled 41
7 Kathleen Hayward Female Scaled 41
9 Katri Toikka Female Scaled 45
10 Danielle Riley Female Scaled 49
11 Lauren OLeary Female Scaled 70
12 Taury Miller Female Scaled 71
13 Cal Sheedy Female Scaled 75
14 Dana Carsillo Female Scaled 77
15 amanda mclaughlin Female Scaled 82
16 Deanna Navaroli Female Scaled 83
17 Kathy Langen Female Scaled 87
18 Katie Falkowski Female Scaled 92
19 Amanda DeMeo Female Scaled 93
20 Adrianne Loria Female Scaled 95
21 Sarah Piccioli Female Scaled 104
22 Nina Fanning Female Scaled 107
23 Chriki Jones Female Scaled 110
23 Suzarra Durocher Female Scaled 110
25 julie ambrosino Female Scaled 116
25 Sara Curry Female Scaled 116
27 Danielle Prestejohn Female Scaled 117
28 Kristen Colvin Female Scaled 125
29 Megan Marchese Female Scaled 128
30 Joanne Salomon Female Scaled 131
31 Dilsia Kennedy Female Scaled 135
32 Kelly Bailey Female Scaled 143
33 Sarah McGuire Female Scaled 153
34 CHERYL DEMILO Female Scaled 156
Name Sex Division Total
1 nick battaglia Male Scaled 15
2 Glen Schleehauf Male Scaled 19
3 Jack Daly Male Scaled 28
4 Kevin Sager Male Scaled 31
5 Seth Page Male Scaled 32
6 charles jones Male Scaled 38
7 Thom Miller Male Scaled 52
8 Fred Callori Male Scaled 55
9 David Conner Male Scaled 60
10 Owen thurston Male Scaled 70
11 Tom Leard Male Scaled 74
12 Rob Stephenson Male Scaled 75
13 Lil Tony Franquiz Male Scaled 78
14 James Schortemeyer Male Scaled 84
14 Tim Santye Male Scaled 84
16 Gregory Cain Male Scaled 85
17 Benjamin Sacchetti Male Scaled 89
18 Chris Lee Male Scaled 93
19 Joe Shamon Male Scaled 95
20 Tyler Hopkins Male Scaled 97
21 Scott Paltos Male Scaled 104
22 Rob O Brien Male Scaled 105
23 Stephen Fiorentino Male Scaled 107
24 Mario Melendez Male Scaled 108
25 Jay Werra Male Scaled 115
26 Joseph Marchese Male Scaled 118
27 Jake Baker Male Scaled 126
27 Doug Bell Male Scaled 126
29 Ryan Palmer Male Scaled 127
29 Wayne White Male Scaled 127
31 James Higgins Male Scaled 130
32 Arik Pogrebinsky Male Scaled 133
33 Sean Curry Male Scaled 144
34 James Saunders Male Scaled 155
35 Scott Rumrill Male Scaled 159
36 John McCarthy Male Scaled 172
Name Sex Division Total
1 Danielle Horan Female Rx 28
2 Amy Mandelbaum Female Rx 31
3 Erika Snyder Female Rx 36
4 Monica Lopes Female Rx 41
5 Sonia Cormier Female Rx 47
6 Tracy Coughlin Female Rx 49
6 Ali LeBlanc Female Rx 49
8 Ayn Toppin Female Rx 58
9 Stephanie McGuirk Female Rx 59
10 Bridget Waitkus Female Rx 60
11 Tracy Hutt Female Rx 67
12 Dawn Marie Angus Female Rx 70
12 Heather Arsenault Female Rx 70
14 Kristen Rego Female Rx 77
15 Kristi Lunny Female Rx 80
16 Kelsey McBride Female Rx 88
17 Jodie Cohen Female Rx 89
18 Brie Houghton Female Rx 91
18 Lisa Lemay Female Rx 91
20 Dawn Ditano Female Rx 92
21 Kassandra Aveni Female Rx 94
22 katie magee Female Rx 95
23 Sarah Mitzel Female Rx 97
24 Ashley Fors Female Rx 103
25 Ashleigh Gelinas Female Rx 107
26 Staci Ardison Female Rx 112
27 angela Przymusik Female Rx 113
28 Michelle Marshall Female Rx 127
29 Jennifer Kelm Female Rx 129
30 Helena Meirinho Female Rx 133
31 Jill Diorio Female Rx 137
32 Ashley Kosterman Female Rx 139
32 lauren carchidi Female Rx 139
34 Jaffney Roode Female Rx 148
35 Emily Giurleo Female Rx 151
36 Erica Gasbarro Female Rx 157
Name Sex Division Total
1 David Hamel Male Rx 46
2 Brendan Marolda Male Rx 58
3 Christopher Gosler Male Rx 73
4 john mcevoy Male Rx 77
5 jared monaco Male Rx 88
6 Mike Ciallella Male Rx 103
7 Brent Miffitt Male Rx 104
7 Pat Smulligan Male Rx 104
9 Will Huntington Male Rx 107
10 nick ray Male Rx 109
11 Tyler mcbride Male Rx 114
12 Bill Malcomb Male Rx 118
13 logan schecter Male Rx 121
14 Matt Prendergast Male Rx 122
15 Tony Piscillo Male Rx 123
16 Kevin Mullins Male Rx 126
17 Aaron Meredith Male Rx 129
18 Cameron emmott Male Rx 131
19 Ian Berger Male Rx 132
20 JP Wioncek Male Rx 146
20 Joe McGhee Male Rx 146
22 Leo Piro Male Rx 147
23 jason leydon Male Rx 149
23 Victor hamilton Male Rx 149
25 Nicholas normandin Male Rx 150
26 Bobby Wheeler Male Rx 157
27 Paul Teehan Male Rx 158
28 Aaron Landes Male Rx 164
29 Justin Shaughnessy Male Rx 166
30 Mark Urso Male Rx 167
30 Jake Knight Male Rx 167
32 Jason Caldas Male Rx 170
33 Patrick Bishop Male Rx 181
34 ben kelly Male Rx 195
35 tim flannery Male Rx 196
36 nathan kuffrey Male Rx 198
37 Austin Monteiro Male Rx 199
38 Bruce Ballard Male Rx 203
39 Jared Grinkis Male Rx 205
40 Michael Giorgio Male Rx 208
41 Joe Onorato Male Rx 214
42 Patrick Lyden Male Rx 227
43 Mark Lee Male Rx 229
44 Steve Raboin Male Rx 231
45 Larry Jones Male Rx 232
46 Kyle Rochefort Male Rx 234
47 Braden Monaco Male Rx 239
48 Zak Lord Male Rx 242
49 Roberto Gutierrez Male Rx 246
50 Christian Stahl Male Rx 251
50 Dave Crabbe Male Rx 251
52 Nick DeDonno Male Rx 256
53 Geoff Leard Male Rx 257
54 Drew Crandall Male Rx 260
55 mason white Male Rx 267
56 Mike Power Male Rx 281
57 Josh Plosker Male Rx 286
58 Jason Dionne Male Rx 288
59 Craig Brisebois Male Rx 293
60 Jared Jalbert Male Rx 294
61 Kevin Daigle Male Rx 297
62 Brian Stark Male Rx 300
63 Jahun Green Male Rx 306
64 AJ Pappas Male Rx 309
65 Sam Schwarz Male Rx 311
66 Robert Keefe Male Rx 312
67 Joe Kusnitz Male Rx 318
68 Bryce Boratko Male Rx 320
69 Marcus Wilson Male Rx 322
70 John Durocher Male Rx 323
71 James Cahill Male Rx 325
72 Jason sonners Male Rx 327
72 Timothy Smith Male Rx 327
74 Derrick Bell Male Rx 329
75 Phillip Dudley Male Rx 334
76 Gary Rawdon Male Rx 339
77 Mike Penta Male Rx 343
78 Eric Brisebois Male Rx 345
79 Joseph Gagne Male Rx 351
80 bryon beckwith Male Rx 353
80 Justin Kabilian Male Rx 353
82 Matthew Monahan Male Rx 356
83 William Davidian Male Rx 357
84 nate euvrard Male Rx 364
85 matt dolce Male Rx 365
86 Cade Kittrell Male Rx 367
87 Luis Santiago Male Rx 377
88 Geno Gasbarro Male Rx 380
89 Scott Smith Male Rx 384
90 Gregory Scott Male Rx 387
90 Eric Rapisarda Male Rx 387
92 Scott Lacerra Male Rx 388
93 John Doole Male Rx 393
94 john surabian Male Rx 404
95 Michael Haakenstad Male Rx 413
96 Cole gibson Male Rx 423
97 Peter Ostashen Male Rx 430
98 Keith Brown Male Rx 433
99 Michael Ferguson Male Rx 447
100 Brian Boyson Male Rx 463
101 Will Nystrom Male Rx 476
Name Sex Division Total
1 Morgan Klein Female Scaled 10
2 Adrienne Sprague Female Scaled 19
3 Stacy Desmarais Female Scaled 27
4 Sara McEvoy Female Scaled 33
5 Kristen Merlin Female Scaled 34
6 Christina Morris Female Scaled 38
7 Courtney Shegos Female Scaled 41
7 Kathleen Hayward Female Scaled 41
9 Katri Toikka Female Scaled 45
10 Danielle Riley Female Scaled 49
11 Lauren OLeary Female Scaled 70
12 Taury Miller Female Scaled 71
13 Cal Sheedy Female Scaled 75
14 Dana Carsillo Female Scaled 77
15 amanda mclaughlin Female Scaled 82
16 Deanna Navaroli Female Scaled 83
17 Kathy Langen Female Scaled 87
18 Katie Falkowski Female Scaled 92
19 Amanda DeMeo Female Scaled 93
20 Adrianne Loria Female Scaled 95
21 Sarah Piccioli Female Scaled 104
22 Nina Fanning Female Scaled 107
23 Chriki Jones Female Scaled 110
23 Suzarra Durocher Female Scaled 110
25 julie ambrosino Female Scaled 116
25 Sara Curry Female Scaled 116
27 Danielle Prestejohn Female Scaled 117
28 Kristen Colvin Female Scaled 125
29 Megan Marchese Female Scaled 128
30 Joanne Salomon Female Scaled 131
31 Dilsia Kennedy Female Scaled 135
32 Kelly Bailey Female Scaled 143
33 Sarah McGuire Female Scaled 153
34 CHERYL DEMILO Female Scaled 156
Name Sex Division Total
1 nick battaglia Male Scaled 15
2 Glen Schleehauf Male Scaled 19
3 Jack Daly Male Scaled 28
4 Kevin Sager Male Scaled 31
5 Seth Page Male Scaled 32
6 charles jones Male Scaled 38
7 Thom Miller Male Scaled 52
8 Fred Callori Male Scaled 55
9 David Conner Male Scaled 60
10 Owen thurston Male Scaled 70
11 Tom Leard Male Scaled 74
12 Rob Stephenson Male Scaled 75
13 Lil Tony Franquiz Male Scaled 78
14 James Schortemeyer Male Scaled 84
14 Tim Santye Male Scaled 84
16 Gregory Cain Male Scaled 85
17 Benjamin Sacchetti Male Scaled 89
18 Chris Lee Male Scaled 93
19 Joe Shamon Male Scaled 95
20 Tyler Hopkins Male Scaled 97
21 Scott Paltos Male Scaled 104
22 Rob O Brien Male Scaled 105
23 Stephen Fiorentino Male Scaled 107
24 Mario Melendez Male Scaled 108
25 Jay Werra Male Scaled 115
26 Joseph Marchese Male Scaled 118
27 Jake Baker Male Scaled 126
27 Doug Bell Male Scaled 126
29 Ryan Palmer Male Scaled 127
29 Wayne White Male Scaled 127
31 James Higgins Male Scaled 130
32 Arik Pogrebinsky Male Scaled 133
33 Sean Curry Male Scaled 144
34 James Saunders Male Scaled 155
35 Scott Rumrill Male Scaled 159
36 John McCarthy Male Scaled 172
Sunday, September 18, 2011
New England Firebreather Festival - Final Results
1. “The Lark”
3 Rounds for time of:
16 Power Cleans (115)
600 meter Run - 16:28
2. “OHS/MU”
A. Establish a 1 rep max Overhead Squat in 3 minutes - 85#
B. Complete as many reps as possible of Pull ups in 3 minutes - 53
1 point will be awarded for every pound on the OHS and 5 points will be awarded for every muscle up completed. Your score is the total of both.
3. “Floater”
30 meter Prowler Push
30 meter Sprint
5/4 Very High Box Jumps
30 meter Sprint
30 meter Prowler Push
48.7 seconds
DAY TWO
4. “Row/Sandbag”
5 Rounds for time of:
Descending Row (500-400-300-200-100 meters)
15 Push ups
100 meter Sandbag Carry
Descending Single Unders (100-80-60-40-20)
19:35 - Just beat 20:00 cap!
5. ”The Chipper”
20 Toes through Rings
30 Thrusters (65)
40 Burpees to Target
50 Box Jumps (20)
9:35 - Just beat 10:00 cap!
All athletes will complete these 5 workouts.
This kicked my ass but it put my perceived level of fitness in perspective. I have A LOT to work on!
Friday, September 2, 2011
Friday, August 19, 2011
“Barbara”...
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3 minutes between rounds.
40:55 Rx
Abmat Sit Ups blew me up!
Monday, August 8, 2011
3 Rep Max Power Clean & "Pairie Fire"...
1. Power Clean10 Minutes to Establish a 3 Rep Max - 185# x 3
2. “Prairie Fire”
12 HSPU’s
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s6 Power Cleans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s12 Power Cleans
Power Clean Weight: 155#
18:25 Rx
HSPUs were not bad but my PC form needs serious work. Muscled up WAY too may reps. My efficiency would go through the roof if I could clean up my form!
Wednesday, April 20, 2011
"Open WOD 11.5"...
AMRAP 20 of:
5 Power Cleans (145)
10 Toes to Bars
15 Wall Balls (20)
6 Rounds + 24 reps Rx!
Wall Balls were brutal and Cleans were a mess. Least favorite of Open WODs yet.
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