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WOD Archive - March 2008

Monday March 31 2008
eddie!!! harley rider!
monday

1. 3 pos snatch: high hang, below knees, floor: work up to 78%x1+1+1 x 5 sets.
2. sn pulls:, 95%x3, 100%x3
3. sn deadlift: 110%x3, 115%x3
4. sn push press: 5 x 5
5. core work. your choice.



Comments (0)

Sunday March 30 2008
wall ball finish
sunday:

rest day!!! go to church! ride a harley!! spend time with family!



Comments (0)

Saturday March 29 2008
wall ball start
saturday:

1. snatch: heavy single

2. cj: heavy single

3. fs: heavy single



Comments (0)

Friday March 28 2008
outside the burgener compound
friday:

take a day off!!



Comments (0)

Thursday March 27 2008
thursday:

1. pwr snatch: work up to70% of best snatch x 1 x 5
2. pwr cln+pp+jerk: work up to 70% of best cln x 1+1x1 x 5 sets
3. fs: work up to 90%x1x2, 85%x1x2, 80%x2x2



Comments (0)

Wednesday March 26 2008
my h.s. wt. room
wednesday:

1. fs: work up to med to heavy fs

2. cj: work up to 85%x1x4

3. snatch: work up to 85%x1x4

4. fs: heavy single

5. core work.



Comments (0)

Tuesday March 25 2008
dog surfing contest!!
tuesday:

1. snatch: work up to 80%x1x5

2. cj: work up to 80%x1x5

3. core work



Comments (0)

Monday March 24 2008
bumper storage
monday:

1. fs: heavy single
2 snatch: work up to 85%x1x5
3. cj: work up to 85%x1x5
4. fs: heavy single, -10 kg x 1 x 2, -10 kg x 2 x 2
5. core work





Comments (0)

Sunday March 23 2008
happy easter
HAPPY EASTER!!!


Comments (0)

Saturday March 22 2008
saturday:

1. snatch: max for day

2. cj: max for day

3. front sqt: heavy single



Comments (0)

Friday March 21 2008
friday:

rest day



Comments (0)

Thursday March 20 2008
casey b training!!
thursday:

1. back sqt: 83%x2x10
2. push press: 5 x 5
3. core work



Comments (0)

Wednesday March 19 2008
hanging around!!!
wednesday:

1. barski clean+jerk: work up to 75%x3+1x5 sets
2. clean deadlift: 110%x3, 115%x2x2
3. core work.



Comments (0)

Tuesday March 18 2008
ladies at the nationals!!
tuesday:

front sqt: (best of the clean) work up to 92%x2x7
box jumps: 25 total
pull ups: 25 total



Comments (15)

Monday March 17 2008
nat and sage
monday:

1. barski snatch: (all from high hang for 3 reps. no straps allowed) work up to 80%x3x5 sets
2. sn pulls: 100%x3, +5 kg x 3
3. sn deadlift: 100%+10 kg x 3, +20 kg x 10
4. sn pp: 5 x 3 reps. activate the shoulders.
5. abs: 100 reps



Comments (0)

Sunday March 16 2008
wild hogs
sunday:

rest day!!



Comments (0)

Saturday March 15 2008
the west virginia dudes!
saturday:

1. snatch: heavy single
2. cj: heavy single
3. fs: heavy single



Comments (18)

Friday March 14 2008
2 great coaches!!
friday:

rest day



Comments (0)

Thursday March 13 2008
sage and coach andy!
thursday:

back sqt: 80%x2x10
core work



Comments (0)

Wednesday March 12 2008
marathon runner maximo!!!!
wednesday:

1. 2 pos clean+jerk: work up to 85%x2+1x5 sets
2. clean deadlift: 110%x3, 115%x2
3. clean shrugs: 120%x5, 125%x5 (take off blocks)
4. core work.



Comments (0)

Tuesday March 11 2008
2 great coaches and 2 great friends!
tuesday:

1. front sqt: 90% of best clean x 2 x 10
2. core work



Comments (0)

Monday March 10 2008
arnolds
monday

1. 2 pos snatch: high hang, floor: work up to 85%x1+1 x 5 sets.
2. sn pulls: 100%x3x2
3. sn deadlift: 115%x2x2
4. sn push press: 5 x 5
5. core work. your choice.



Comments (0)

Sunday March 9 2008
48 kg dancer/lifter sonya!!!
sunday:

rest day!!! harley ride!!!!

11 days away from total knee replacement!!!!



Comments (0)

Saturday March 8 2008
pull under hard
saturday

1. snatch: heavy single. but here is something different. work up to a holding pattern and do 3 reps with it. for example if you want to end up with 100 today. take 70 x 1 x 3 and kind of hold there before moving up to the next warm up. we do this in competition where if things slow down we have to hold at a weight and take it multiple times. try this.

2. cj: same as snatch. work to a heavy single but while getting there do some holding pattern work!!!



Comments (0)

Friday March 7 2008
who is this!!!
rest day!!!


Comments (0)

Thursday March 6 2008
strong cameron!!!
thursday:

1. front sqt: 88% of best clean x 2 x 10

2. box jumps: 20 total

3. core



Comments (0)

Wednesday March 5 2008
murray cross at crossfit east side in seattle.
wednesday:

1. 3 pos cleans: high hang, below knees, floor: 75%x1+1+1 x 5 sets
2. rack jerks: work up to 85%x1x3
3. clean pulls: 95%x3x2
4. clean deadlift: 110%x2, 115%x2




Comments (0)

Tuesday March 4 2008
solid first pull position
tuesday

1. back sqt: 88%x2x10
2. box jumps: 25 total
3. stretch



Comments (0)

Monday March 3 2008
hi tech plates
monday

1. 3 pos snatch: high hang, below knees, floor: work up to 75%x1+1+1 x 5 sets.
2. sn pulls:, 95%x3, 100%x3
3. sn deadlift: 110%x3, 115%x3
4. sn push press: 5 x 5
5. core work. your choice.



Comments (0)

Sunday March 2 2008
my ladies!!
sunday:

rest day, enjoy!!



Comments (30)

Saturday March 1 2008
chicago early am fog!! majestic!
saturday:

1. snatch: work up to heavy single, 90% of that wt x 1, 85%x1x2

2. cj: same as snatchc




Comments (0)