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Old 01-15-2019, 08:42 PM   #13161
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice Work Guys!!
1/15/2019 Tuesday
WU: 2 Rounds
100 SU
10 Thrusters w/bar
10 PVC Pass-thrus
10 PVC Good Mornings

Every 3 minutes, for 18 minutes (6 sets) of:
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 6 reps
*Set 2 4 reps
*Set 3 2 reps
*Set 4 6 reps
*Set 5 4 reps
*Set 6 2 reps

185, 215, 235lb , 195, 225, 245lb 2nd set, didn't rest 4Min

WOD:
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings 53/36)

Only did 2 rounds: 44lb KB 8:36
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Old 01-16-2019, 07:06 PM   #13162
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Awesome WOD Patrick!!

WU:
1 mi run
10 face pulls
10 TRX Push Ups
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10!)
10 Leg swings on each leg in both direction
10 Air Squats
10 Frog Holds
10 Push Ups
10 Banded pass throughs
10 Scap pulls
10 Pull ups
10 18" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps

WOD:

Grace:
30 135# Clean & Jerks

14:29

No where near my fastest time. But at least my shoulder didn't hurt!!

Evening
1.28 mi dog walk (in the snow! )
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Old 01-17-2019, 04:37 PM   #13163
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Double KB Front Squats x 5 reps 35, 35, 44, 44, 44#
30 seconds rest
Double KB Press x 5 reps 35, 35, 35, 35, 44#
30 seconds rest
Decline Arcing Single Arm Kettlebell Row x 8 reps 53#
30 seconds rest

Echo Bike 10 calories
20 kettlebell swings 53#
2 ring muscle ups
5 rounds
15:55

Great job Guys! Awesome Grace, Bill. I haven't done Grace in many years. It would crush me today.
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Old Today, 09:50 AM   #13164
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Single leg deadlift x 6 reps 35# KB
30 second rest
Inverted Row x 6 reps
30 second rest
Ring Dips x 6 reps
30 second rest
Ab Wheel Roll Outs x 8 reps
30 second rest

Echo Bike
For Time:
10 calories 0:46
20 calories 3:34
30 calories 7:16
20 calories 10:05
10 calories 11:47
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tried to take it easy on my back. I have a lot of shoveling in my future. We got dumped on.
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Old Today, 10:14 PM   #13165
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

1/19/2019 Saturday
RUN 400M then group WU.

WOD: Cora- Young teenage xFitter that took her own life. RIP
21-18-15-12-9-6-3
Sit-ups
Box-Jumps 20/24
Burpees
Pull-up
3 HS pushups after every #/round
30:26 This on kicked my Tail!! I have not felt like this after a WOD for a long time. Took me awhile to recover......... PU were easier then I thought the Burpees seemed to hurt me.......
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