Tuesday
12 hang cleans
36 double unders
9 hang cleans
27 double unders
6 hang cleans
18 double unders
I used 155lb and finished in 2:23.
Wednesday
5 rounds
10 deadlifts
8 hang cleans
6 push press
I used 95lb and finished in 3:08. Really focusing on speed and form.
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This post was written by jeff on February 26, 2009
Saturday
Small crowd, so we did a team workout. A lot of rowing, thrusters, pullups, and wallballs.
Monday
This was Vince’s “Fantastic 41″. Nasty little workout. 41 of pullups, wallballs, box jumps, burpees, ring pushups, 185lb deadlifts, and calories on row. Finished in a heap at 17:32.
I can’t wait until Vince’s “Fantastic 42″!
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This post was written by jeff on February 24, 2009
Wednesday
10 handstand pushups
20 burpees
30 wallball
40 overhead lunges
50 double unders
40 overhead lunges
30 wallball
20 burpees
10 handstand pushups
Thursday
7 5 3 1
Deadlift
1000 m row
I went 300, 350, 400, 450 and rowed a 3:30.
Friday
3 or 5 rounds
25 or 15 snatch
50 or 30 situps
50 or 30 double unders
I did 5 rounds and finished in 14:39. Plus, it was good to workout with Vince and John.
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This post was written by jeff on February 21, 2009
3 rounds, 2 min rest between each round
500 m row
40 squats
30 pushups
20 situps
10 pullups
My rounds were 4:20, 4:54, 5:03. Nasty workout, made me feel pretty crappy.
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This post was written by jeff on February 17, 2009
“Franday the 13″
21 15 9
95lb thrusters
Pullups
Or
12 9 6
135lb thrusters
45lb pullups
Or
9 6 3
155lb thrusters
55lb pullups
I did the 9 6 3 in 6:21.
SOS
“St. Valentines Day Massacre”
7 rounds
7 box jumps
7 wallball
7 pushups
7 calories on row
7 kettlebell swing
7 knee to elbows
7 pullups
I finished this in 20:49.
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This post was written by jeff on February 16, 2009
Monday
400 m row or run
21 sumo deadlift high pull
9 push press
4 rounds
I did the row and finished in 14:31.
Tuesday
AMRAP in 5
3 1.5 bodyweight deadlift
10 double unders
Wednesday
Main site WOD
45 double unders
45 squat cleans
45 ring dips
45 double unders
I finished in 10:43.
By the way a couple of folks have returned…Debbie and yes, that is Jon McD.
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This post was written by jeff on February 11, 2009
Thursday
5×5x3×3x3×1x1
Hang power clean
I finished at 225, failed at 235.
Friday
AM Crew
AMRAP in 20 min.
7 pullups
8 box jumps
9 wallball
PM Crew
3 rounds
600 m run
30 pullups
40 box jumps
Saturday
3 rounds
800 m run
50 burpees
50 double unders
Burpees thrashed me. 35:12 was my time.
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This post was written by jeff on February 7, 2009
21 15 9
Squat (225lb)
Ring pushups
Kettlebell swings (55lb)
Finished in 7:17.
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This post was written by jeff on February 5, 2009
“Freddy’s Revenge”
5 rounds
5 Overhead press anyway
10 burpees
I finished in 7:31 at 185lb.
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This post was written by jeff on February 4, 2009
We WILL have a heavy met-con workout tonight.
JC
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This post was written by jeff on February 3, 2009
Voted Best Gym in Indianapolis 2008 on WRTV A List
