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Wendler

October 17, 2011

CrossFit WOD

SWOD, Deadlift at 90% max effort

70% x 3 reps
80% x 3 reps
90% x 3 reps + max reps

WOD, 5 Rounds

3 HSPU
6 Box Jumps
9 KBS

SWOD: My Deadlift max is 225 pounds.  90% of 225 is 203>205.  I did 3 x 145, 3 x 165, 15 x 185.  I cannot believe I got 15 unbroken deadlifts at 185 pounds.  That’s insane!

WOD: I used a 24 inch box and a 53 pound kettlebell (Russian swings).

Time: 6:28 Rx

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October 03, 2011

CrossFit WOD

SWOD
deload on Back Squats (technique on Box Squats)
5 reps at 40% Back Squats
5 reps at 50% Back Squats
5 reps at 60% Back Squats

WOD (KB or DB)

50 Situps
10 KBS (american style) show some ears
40 Situps
10 KB Snatch
30 Back extension
10 SDLHP w/ kettlebells
20 Back extensions
10 Presses ( single arm)
10 Back extensions

Time: 7:02

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September 26, 2011

CrossFit WOD

Warm Up with Back Squats

5 reps at 40%
5 reps at 60%
5 rips at 70%

SWOD: Back Squat

1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%

2 min: As many situps as possible (mark your PR sheets)

WOD,  7 Min AMRAP

5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups

SWOD: 90% of 1 rep max (190) = 171 > 175.  I lifted: 5 x 130, 3 x 150, 7 x 165

Max Situps in 2 minutes: 68

WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)

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September 19, 2011

CrossFit WOD

SWOD
Deadlift at 90% max effort
70% x 3 reps, 80% x 3 reps, 90% x 3 reps + max reps

WOD
21, 15, 9
Pull-ups
Push-ups
Squats

My Deadlift PR is 225 pounds.  90% of 225= 202.5.  70% of 205= 143.5, 80% of 205= 164, 90% of 205= 184.5.  I lifted 3 x 145, 3 x 165 and 10 x 185.

WOD time: 6:13 Rx

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September 12, 2011

CrossFit WOD

SWOD: Back Squat, 90% of Max Effort
65% x 5 reps, 75% x 5 reps, 85% x 5+ reps (as many reps as possible at 85%)

WOD: 5 rounds for time
5 Russian Swings (heavy)
10 Push Ups
15 Double Unders

My max back squat is 190 pounds.  90% is 171 pounds.  65% of 171 is 112 pounds.  75% of 171 is 129 pounds.  85% of 171 is 146 pounds.  I did 5 x 115, 5 x 130 and 15 x 145.

I used the 53# kettle bell.  I used rocks from the gravel pit outside to help me keep track of my rounds.  When I was done, I had to triple check those rocks to make sure I finished all 5 rounds…every one else was still going.  I thought maybe I missed one or something.  Until I saw Bad Ash’s time on the board.  She had a faster time than me (but only by about 15 seconds :-) ), so I knew my time was legit.

Time: 3:48

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