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Monday 09/15/08 WOD

By 09/14/2008No Comments

Workout of the Day (WOD)

CrossFit
Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Everyone will also do 5 Rounds of “Cindy” for time.

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
  1. Maisa  Squat 135, Press 55, DL 165    Cindy 4:20
  2. Heather Squat 115, Press 55, DL 125  Cindy 3:55
  3. Gayle  Squat 95, Press 55, DL 105       Cindy 5:04
  4. Daniel                                    DL 315       Cindy 4:00
  5. Angel  Squat 195***
  6. Steve Low Squat 365,Press175,DL405 Cindy3:22
  7. Jen  Squat 135, Press 65,  DL 145
  8. Liz  Squat 155, Press 75, DL 195
  9. Steve Land Squat275,Press145,DL305 Cindy4:13
  10. Ryan  Squat 205,Press 105, DL 305       Cindy3:54
  11. Steve B Squat 325,Press 185, DL 365
  12. Pam Squat 65, Press 55, DL 115             Cindy6:30
  13. Lance Squat 205, Press 135, DL 275      Cindy4:31
  14. Nate  Squat 205, Press 135, DL 305        Cindy3:57
  15. Manny Squat 205, Press 95, DL 255
  16. Gus    Squat 135, Press 105, DL 255
  17. Jeff    Squat 225, Press 155, DL 275        Cindy3:57
  18. Heidi B Squat 175, Press75, DL 185

Please note that Steve Land and Ryan did 6 Rounds of Cindy.  I believe Ryan would have been the quickest 5 rounds.  I will do six rounds of Cindy tomorrow and let you know.  Kind of tweaked my back on the Deadlift.
Lots of PR’s (personal records) posted today.  Everyone did great with the new Rip Form.
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Nate PR’ed on the Deadlift at 305 pounds today.
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Lance turns up the volume a little bit.
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Heidi spots Liz on the Back Squat.
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Steve Low spots Angel doing 195 on Back Squat.  Great form.
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Steve Low makes it look easy.
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The Night Shift pours in to do the CrossFit Total.

 

Steven