110216

Split jerk 1-1-1-1-1
135# work for speed

3k run
13:30

Too cold for shorts


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Location:Reservoir Rd NW,Washington D.C.,United States

110215

Round 4, I found poetry in movement and thus my current state of being.

5 rounds
10 ring row pushups
15 24kg kb snatches
20 24" box jumps

11:37 as rx


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Location:Reservoir Rd NW,Washington D.C.,United States

5 rounds
3 165# cleans
6 chest to Bar pullups

3:12 as rx


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Location:Reservoir Rd NW,Washington D.C.,United States

110211

4 rounds
5 115# press
10 toes to bar
15 115# hang power cleans
50 double unders
Rest 1 minute

18:09 As rx

My grips are officially shot.


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Location:N Highland St,Arlington,United States

110210

21-15-9
225# deadlift
Pull ups

6:15 as rx


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Location:N Highland St,Arlington,United States

110209

Push Press
2-2-2-2-2 205#


10 mins As Many Rounds as Possible
5 hand stand pushups
10 pistols
15 24kg kettlebell swings

4 rounds, had to do ring-assisted pistols

110208

There were 40 people at the CF 0530 class today. Their solution is to change the class too 0500?!?

110208

Tabata
20" box jumps
Pushups
Row
Sit-ups


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Location:Clarendon Blvd,Arlington,United States

110207

5-5-5 275# backsquat

4 rounds
10 45# dumbbell snatch
10 45# db lunges
10 ring rows

5:27 as Rx but my ring rows suck

110204

5 rounds
10 pullups
10 ring dips
5 155# squat cleans

11:19 as rx

Location:K St NW,Washington D.C.,United States

Catalyst meal

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Location:George Washington Memorial Pkwy,Arlington,United States

110203

3-3-3-3-3 deadlift 385#
30 wall ball 20#
25 burpees
20 wall ball
15 burpees
10 wall ball
5 burpees

5:37 as rx


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Location:Clarendon Blvd,Arlington,United States

Specialization is for insects

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.
-Robert A. Heinlein

20110202

Lowest and slowest:
135#/30#/38 seconds


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Location:Clarendon Blvd,Arlington,United States

20110201

5 rounds
20 24" box jumps
15 70.5# kettlebell swings
10 clapping pushups
Rest 2 mikes

19:27 as rx

Warmup squat snatches and pull ups


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Location:Clarendon Blvd,Arlington,United States

20110131

Tabata mash up
Double unders
Sit ups

215 As rx

Location:N Garfield St,Arlington,United States

20110130

Amrap 12 min
5 power snatch
5 overhead squats
5 chest to bar pullups

7+1

Started out at 95#
dropped down to 85#

Location:11th St N,Arlington,United States

20110128

They ran out of dumbells. Had to use 2 45# dumbells. 240 as rx plus.






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Location:11th St N,Arlington,United States

20110127

Unplanned rest day due to snow


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20110126

Push Jerk
3-3-3

4 rounds
7 135# front squat
20 24" box jumps

7:09 as Rx

201110125

10 rounds
10 135# deadlift
10 pushups

6:36 as rx


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Location:N Fillmore St,Arlington,United States

20110124

Squat 5-5-5
245#

Death by pullups

10 rx


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Location:11th St N,Arlington,United States

20110120

25 as rx




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Location:N Garfield St,Arlington,United States

20110119

8:07 as rx and on the leaderboard until the next class starts



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Location:N Garfield St,Arlington,United States

20110118

207
Rx except ring assisted pistols



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Location:N Garfield St,Arlington,United States

Yuck

20110117

3 rounds
25 20" box jumps
20 24kg kb swings
15 burpees

10:38 as rx

Location:N Hartford St,Arlington,United States

20110114

"Fran"
21-15-9

95# Thrusters
Pull Ups

Chris Spealer does Fran

6:07 As Rx

Isabel

30 barbell 115# power snatches

3:38

Location:Reservoir Rd NW,Washington D.C.,United States

"Annie"

8:48

As rx

Annie

20110112

“Annie”
50-40-30-20-10
Double unders
Sit ups

Cindy

20110111
“Cindy”
AMRAP 20 Minutes:
5 Pull ups
10 Push ups
15 Squats


13 rounds 17 reps 


As Rx

Hello, Darkness, my old friend, I've come to talk with you again

It's time to record my WODs and be serious in preparation for some events in March.

20110110

2k row- 7:40 with damper at 7