CF Log

022410 [going back to mo/da/yr setup]
The Monthly Affiliate Challenge! this month is from CrossFit Advantage, Mukilteo

5 rds for max reps:
1 min row (cal)
1 min deadlift, 100kg/70kg
1 min ring dips
1 min rest between rounds.

WOD @ 245reps
+ 2 scoop protein shake after WOD
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022210
deadlift 3-3-3-3-3

for time:
100 double-unders
50 db snatches, 45lbs
100 double-unders

Deadlift @ 100kg
WOD @ 32:19 *replaced 100 d/u with 200 boxjumps; db snatch at 40lb
+ 2 scoop protein shake after WOD
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021910
"Annie"
50-40-30-20-10 reps for time:
double unders
situps

3-5min. rest, THEN

"Karen"
150 wallball shots @20# for time:

Annie @14:50
Karen @19:59
+ Had 1.5 scoop protein shake with pecans after WOD
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021810
3 rds for time:
400m run
5 handstand pushups
10 L-sit pullups
15 box jumps, 24"/20"

 @11:54
+ Had 1.5 scoop protein shake with pecans after WOD
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021610
3rds each for time:
Row 2k

@8:30
@8:35
@8:39
+ 1.5 scoop protein shake with pecans after WOD