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WOD Archive - November 2010

Tuesday November 30 2010
yup. jump and land in the jerk
tuesday:

1. fs: 88%x2x7
2. bs: 78%x3x4
3. chins: 25
4. abs



Comments (2)

Monday November 29 2010
jump and land in the jerk
monday

1. 3 pos snatch: high hang, mid thigh, floor. work up to 75%x3 total reps x 5 sets

2. sn pulls: work up to 95%x3, 100%x3x2 work speed thru the middle

3. sn pp: 5, 4, 3, 3, 2. go up each set

4. glute ham back ext. 3 x 10

5. abs your choice.



Comments (5)

Sunday November 28 2010
Sunday Rest day


Comments (0)

Saturday November 27 2010
working shoulder flex
Sat

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5



Comments (2)

Friday November 26 2010
Friday Rest day


Comments (0)

Thursday November 25 2010
Thurs: Happy thanksgiving fr Perth Australia! Have a great day!


Comments (0)

Wednesday November 24 2010
working bar path
wednesday:

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x5

3. fs: work up to a heavy single



Comments (0)

Tuesday November 23 2010
work jerk path
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5



Comments (0)

Monday November 22 2010
start em young
monday:

1. snatch: work up to 85%x1x5

2. cj: work up to 85%x1x5

3. fs: work up to a heavy single



Comments (0)

Sunday November 21 2010
go for that harley ride!!
sunday:

rest day! have a great day!!



Comments (0)

Saturday November 20 2010
start em younger and younger!
saturday:

1. snatch: max for the day
2. cj: max for the day



Comments (0)

Friday November 19 2010
cody and rambo chillin!!!
friday: getting ready for oly cert in sydney, australia!!

rest day!



Comments (1)

Thursday November 18 2010
scotland friends!
thursday:

1. bs: 85%x3x10
2. fs: 75%x3x4
3. chins: 25
4. abs



Comments (0)

Wednesday November 17 2010
note grip width!
1. barsk cleans: work up to 75%x3 reps all from the hang, without straps and without putting bar down.

2. rack jerks behind neck: max

3. clean deadlift to mid thigh: 100%x3, 100%+5 kg x 3, +10 kg x 3

4. reverse back ext: 3 x 10

5. hanging leg raise: 3 x 10



Comments (0)

Tuesday November 16 2010
natalie burgener
tuesday:

1. fs: 85%x3x10
2. bs: 78%x3x4
3. chins: 25
4. abs



Comments (0)

Monday November 15 2010
this dude lost 200 lbs
monday:

1.barski snatch; all 3 reps are done from the hang. no straps and no letting bar down. work up to 75%x3x5 sets.
2. sn pulls: (wrk speed thru the middle) 90%x3, 95%x3, 100%x3
3. sn pp: max out
4. back and abs=your choice.



Comments (0)

Sunday November 14 2010
sunset beauty
sunday

packing for australia!!! leaving tuesday! yahoo!



Comments (0)

Saturday November 13 2010
start em young!!!
SATURDAY:

1. snatch: work up to a heavy single

2. cj: work up to a heavy single.




Comments (0)

Friday November 12 2010
no 3 son cody man!!
friday:

rest day!!!



Comments (0)

Thursday November 11 2010
no 1 son casey b
thursday:

1. bs: 83%x3x10
2. fs: 78%x3x4
3. chins: 25
4. abs



Comments (0)

Wednesday November 10 2010
HAPPY B\'DAY MARINES!!!
WEDNESDAY:

1. 2 pos clean+jerk: 1 clean from floor+1 clean from mid thigh + 1 jerk: work up to 80%x2x5 rounds.

2. clean deadlift to mid thigh: 95%x3, 100%x3, 100%+5 kg x 3.

3. reverse back ext: 3 x 10

4. hanging leg raise: 3 x 10





Comments (0)

Tuesday November 9 2010
sage burgener uses the barrow to work mental toughness as well as old time strength!
tuesday:

1. fs: 83%x3x10
2. bs: 78%x3x4
3. chins: 25
4. abs



Comments (0)

Monday November 8 2010
old school sqt racks with 4x4 and 5 gal buckets with cement!
monday:

1. 2 pos snatch; 1 from floor, 1 from mid thigh. work up to 80%x2x5 sets
2. sn pulls: (wrk speed thru the middle) 90%x3, 95%x3x2
3. sn pp: 5, 4, 3, 2, 1
4. back and abs=your choice.



Comments (0)

Sunday November 7 2010
i don\'t think chad forgets daylight savings time with this snatch!!
sunday:

DAY LIGHT SAVINGS TIME!!! FALL BACK!!

REST DAY!



Comments (0)

Saturday November 6 2010
F I N I S H!!!!!
SATURDAY

1 snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single

cool down!! stretch, jacuzzi!!



Comments (0)

Friday November 5 2010
i want this dog!!
friday:

rest day!

traveling to scottsdale crossfit for a oly cert this weekend!!



Comments (0)

Thursday November 4 2010
coach sam!!!
thursday

1. bs: 80%x3x10
2. fs: 75%x3x3
3. chins; 30
4. ball slams x 50
5. abs: 100 reps



Comments (0)

Wednesday November 3 2010
coach amanda helping at the crossfit oly cert in ft. lauderdale
wednesday:

1. 3 pos clean+jerk: work up to 70%x1+1 (floor, mid thigh, high hang)+jerk x 5 sets
2. clean deadlift for position: work up to 95%x3, 100%x3x2
3. back extension: 3 x 10 on glute ham bench
4. abs



Comments (0)

Tuesday November 2 2010
crossfit west santa cruz
tuesday:

1. fs: 80%x3x10
2. bs: 75%x3x3
3. chins: 25
4. abs



Comments (0)

Monday November 1 2010
coach danny coaches at the crossfit oly cert in ft. lauderdale
monday 5th wk of this cycle


1. 3 pos snatch: high hang, mid thigh, floor. work up to 70%x3 total reps x 5 sets

2. sn pulls: work up to 90%x3, 95%x3, 100%x3

3. sn pp: 5, 4, 3, 3, 3

4. glute ham back ext. 3 x 10

5. abs your choice.



Comments (0)