Wednesday, February 18, 2009

warm up:
5min jumprope
pvc -
pass thrus x12
deadlift x12
hang cleans x12
3rnds of -
pull ups x10
kb swing x10
box jumps x10

workout: bench 3RM / deadlift 5RM
bench press 4x3
deadlift 4x5

JU ROTC: 10rnds for time
push press @ 95# x10
ring dips x10


7 comments:

  1. CrossFit JAX18 February, 2009 23:07

    name/bodyweight
    bench 3RM/deadlift 5RM

    kevin/155
    195#/245#

    jv/120
    170#/280#

    josh c/185
    205#/345#

    katie g/125
    55#/115#

    todd/205
    245#385#

    tracie/130
    65#/105#

    cav/163
    205#/225#

    caleb/160
    215#/dna

    rey/215
    255#/325#

    turbo j/155
    285#/325#

    bond/175
    205#(225# miss twice)/315#

    kohl/248
    255#/405#

    mf/200
    225#/dna

    angela/170
    105#/185#

    sherry/113
    105#/175#

    jeff/170
    215#pr/335#pr

    lorena/128
    70#/145#

    russ/162(wtf?!)
    230#/315#

    JU ROTC
    blake/10:17
    justin/15:16
    lewdog/15:20
    mo/14:30
    beegees/13:05
    steve d/9:50
    patrick/9:55

    ReplyDelete
  2. Anonymous18 February, 2009 23:21

    Coincidentally, I did this today on my own. Will do Tuesday's workout tomorrow.

    Today...
    bw/117
    105#/185#
    (have been CF'ing for one year)

    ReplyDelete
  3. Anonymous19 February, 2009 08:06

    Dr. J 180 265/405

    ReplyDelete
  4. Anonymous19 February, 2009 15:11

    Guy / 178 / Mass Gain WOD
    80% Deadlift 3x3- 255
    75% Benchpress 5x5- 165
    75% Pullups from Tuesday 3 rounds- 19

    These mass gain workouts are cake compared to yours, Russ. I'm counting on you to bring the pain in a couple of weeks!

    Gigiddy gigiddy...alright
    Guy

    ReplyDelete
  5. Anonymous19 February, 2009 16:17

    Rob/215
    263#/342#

    Cracked on 275# bench x 2 reps.
    Some very impressive scores today!

    ReplyDelete
  6. CrossFit JAX20 February, 2009 05:12

    guy - we started to have amegin withdrawals for a sec without your posts...thanks for getting us high again. 2 weeks will fly by in a hurry. prepare for 'death by exhaustion' upon your return.

    awesome numbers both to you and rob!

    ReplyDelete
  7. Anonymous20 February, 2009 16:40

    You know how I do! Sheeeeeeeeee!

    I'll be there with Poinsettia's on!

    Kisses B!tches,
    Guy

    ReplyDelete

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