Crossfit Logbook

Saturday, September 17, 2011

NYC run: 7.4 miles
Posted by Justin at 11:50 AM
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  • ▼  2011 (93)
    • ►  December (11)
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    • ▼  September (18)
      • AFAP, 3 rounds 40 banded air squats 20 chest-2-ba...
      • AFAP: 800m run 50 KB push-press, 20kg (25 left, 2...
      • WOD, AFAP: round robin of 9-6-3-6-9 bar to chest ...
      • Roy St 10: 10 rounds of 75 m hill sprint 10 breat...
      • Warmup: 1000m row Work: 5 rounds of 25sec max row...
      • Work: 3 rounds of 8 front squats, 60kg 10 strict c...
      • WOD: AMRAP 70kg Power Cleans in 10 min (60kg) res...
      • WOD: 2k row, damper on 5 Time: 7:03 PostWOD: 3 s...
      • Roy St 15: 5 hill sprints 5 hill sprints w/ 5lb d...
      • NYC run: 7.4 miles
      • 100 weighted jumping lunges, 30 lbs sandbag AMRAP ...
      • AFAP: 50 32" box jumps 500m row 50 dball slams, 3...
      • Roy St. 15: 5 hill sprints 5 hill sprints w/ 5 lbs...
      • AMRAP, 20 min 30 sec thrusters, 50kg30 sec rest30...
      • WOD: Capitol Hill Stairs 10 rounds
      • Grandma WOD III: AFAP, 6 rounds of: 10 double pus...
      • Grandma WOD II: 6 sets of leg busters (10 reps ea...
      • Grandma WOD I: Run driveway twice
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