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  Adam 9:47 am on June 4, 2010 Permalink | Log in to leave a Comment
  Tags: burpees ( 21 ), deadlifts ( 18 ), hspu ( 14 ), kb swings ( 15 ), KTE, pullups ( 56 ), The Seven, thrusters ( 12 )   

  [2.4.2] The Seven-Four

  I modified the sequence of The Seven to suit my gym layout, so I wouldn’t be running back and forth everywhere…

  7 HSPU
  7 KB swings, 50#
  7 burpees
  7 thrusters, 95#
  7 KTE
  7 deadlifts, 155#
  7 pullups

  4 rounds › 20:07

   

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  Adam 9:59 am on April 13, 2010 Permalink | Log in to leave a Comment
  Tags: KTE, push press ( 21 ), reverse hypers ( 12 )   

  [2.2] 115# push press, 1 every 15 sec. for 10 minutes
  5×3 KTE
  4×25 reverse hypers, bw

   
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  Adam 8:49 am on March 17, 2010 Permalink | Log in to leave a Comment
  Tags: back extensions ( 4 ), KTE, OHS ( 11 )   

  [2.2] AMRAP in 20min:
  15 back extensions
  15 KTE
  15 75# OHS

  › 4 rounds + back ext. & KTE

   
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  Adam 4:08 pm on January 18, 2010 Permalink | Log in to leave a Comment
  Tags: CF Football ( 3 ), KTE, power clean ( 11 ), ring dips ( 10 ), snatch pull ( 4 )   

  CFFB Monday : Power Cleans, 3×5
  125, 130, 135, 140, 145

  10 rounds, with 30 sec. in between:
  3 snatch pulls, 95#
  5 ring dips
  7 KTE

  › 12:44

   
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  Adam 7:47 am on December 10, 2009 Permalink | Log in to leave a Comment
  Tags: db box jump clean, KTE, MEBB ( 41 ), pullups ( 56 ), zercher squat   

  MEBB Thursday: Zercher squats, 5-5-5-3-3-3
  -> First time doing Zercher squats ever <-
  [65, 95] 115, 135, 145, 155, 165, 170

  4 rounds: 5 db box jump clean (15#), 10 KTE, 15 pullups
  › 12:15

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    Adam 7:49 am on December 10, 2009 Permalink

    bw: 206

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  Adam 7:42 am on October 2, 2009 Permalink | Log in to leave a Comment
  Tags: box jumps ( 10 ), db hang squat clean ( 2 ), double unders ( 15 ), good mornings ( 14 ), kb swings ( 15 ), KTE, pullups ( 56 ), ring dips ( 10 ), situps ( 34 ), walking lunges ( 9 ), wall ball ( 8 )   

  Big ol’ Chipper:
  25 walking lunge steps
  20 pullups
  50 box jumps
  20 double unders
  25 ring dips
  20 KTE
  30 70# kb swing
  30 situps
  20 hang squat clean w/ 35# db
  25 back extensions
  30 wall ball

  › 20:49

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    Adam 9:05 am on October 5, 2009 Permalink

    eggs, turkey sausage, ⅓ turkey bacon, 2 coconut pancakes. 2400mg Ω-3, 25mg dhea.

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    Adam 9:06 am on October 5, 2009 Permalink

    salmon (1 7oz. can) salad (mayo, salt, “21″); cashews.

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    Adam 9:08 am on October 5, 2009 Permalink

    burger w/ ketchup & mustard, cashews

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  Adam 7:39 am on July 30, 2009 Permalink | Log in to leave a Comment
  Tags: box jumps ( 10 ), burpees ( 21 ), double unders ( 15 ), good mornings ( 14 ), jumping pullups, kb swings ( 15 ), KTE, push press ( 21 ), Tarnished Twenty-five, walking lunges ( 9 ), wall ball ( 8 )   

  Supposed to be the Filthy Fifty, but I woke up late, and didn’t want to aggravate my shoulder, so I did a Tarnished Twenty-five instead:

  For time:
  25 Box jump, 24 inch box
  25 Jumping pull-ups
  25 Kettlebell swings, 1 pood
  Walking Lunge, 25 steps
  25 Knees to elbows
  25 Push press, 45 pounds
  25 Back extensions
  25 Wall ball shots, 20 pound ball
  25 Burpees
  25 Double unders
  › 15:10

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    Adam 5:17 pm on July 30, 2009 Permalink

    4 eggs, zucchini & onions; 2 coconut pancakes. dhea + L-carnitine.

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    Adam 5:18 pm on July 30, 2009 Permalink

    turkey rollups w/ avo. cashews & macs. 2 turkey sausages (yum).

    piece o’ Gorilla cake.

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    Adam 9:23 pm on July 30, 2009 Permalink

    meatloaf, fauxtatoes (cauliflower mashed), green beans. Gorilla cake.

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  Adam 9:01 am on July 9, 2009 Permalink | Log in to leave a Comment
  Tags: box jumps ( 10 ), good mornings ( 14 ), KTE, pushups ( 23 ), row ( 20 )   

  603 WOD:

  buy in: 50 perfect pushups
  wod: 4x500m row, w/ 1min rest in between
  splits: 1:38, 1:40, 1:46, 1:47

  cash out: 3 rounds of 10 KTE (knees to elbows), 15 back extensions (good mornings), 20 20″ box jumps.
  7:18

  I don’t think 603 said the cash-out was timed, but I knew I’d dog it if I didn’t have a clock running.

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    Adam 9:02 am on July 9, 2009 Permalink

    Handful of black raspberries. 3 eggs, 2 small turkey sausage, 3/4 paleo coconut waffle + handful of cashews. Fish oil.

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    Adam 3:23 pm on July 9, 2009 Permalink

    Small handful of black raspberries, + turkey rollups, w/ avocado & cucumber, + cashews. (I should just call it “Standard Lunch”…)

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    Adam 7:42 am on July 10, 2009 Permalink

    zucchini noodles w/ turkey tomato sauce + cashews.