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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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| 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 |
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| Josh Papworth | 15-30-15-30 Jump & pullup | 3/4/2010 | 15 Squat Cleans 115#
30 box jumps 24inch
15 power snatches 95#
30 Pull-ups
Time: 13:48 |
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| Scott Sedberry | Nard Buster- (Squat Cleans-Box Jumps-Inverted Hangs-Pullups | 3/4/2010 | One Round For Time:
(15) Squat Cleans (135#)
(30) Box Jumps
(15) Inverted Hangs
(30) Pull Ups
Time: 14:44 |
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| Napoleon Pichardo | 15-30-15-30 | 3/4/2010 | 15 62kg Cleans
30 Box Jumps
15 43kg Snatch
30 Pullups
Time: 6:32 |
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| Paige F | Grunt School Day 10 | 3/3/2010 | Deadlifts 3x3, 75 X 3, 95 X 3, 125 X 3, 135 X 3
AMRAP in 12 mins: 10 thrusters, 35 lbs, 10 jumping pull-ups
5 Rounds |
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| Scott Sedberry | Solo Work Out | 3/3/2010 | 5 Sets For Time:
(10) Double Unders
(10) Push Ups
(15) Squats
Time: 7:13 |