WODs Update

Posted by Brian PCF
Oct 14 2009

Catching up on posting as I was traveling the last few days.

Wednesday 091007
Rest Day

Thursday 091008
PCF WOD 091008
For time:
Run 1 mile
50 Kettlebell Swing, 55/35 lbs
40 Pull-ups
30 Kettlebell Swing, 55/35 lbs
20 Pull-ups
10 Kettlebell Swing, 55/35 lbs
Run 1 mile
Post time to comments.
Time: 26:47
Notes: Second mile took 10 minutes.

Friday 091009
“Diane”
21-15-9
Deadlift, 225 lbs
Handstand Pushups
Time: 16:20 Rxd
Notes: First time doing this Rx’d, all HSPU kipping.

Saturday 091010
Rest Day

Sunday 091011
South Florida Beach Body Crossfit 091011
AMRAP 20 Minutes:
Run 275m w/ 20 lbs Medicine Ball
15 Deadlift, 135 lbs
15 Burpees
Total: 5 Rounds

Monday 091012
South Florida Beach Body Crossfit 091012
“Grace”
30 Clean and Jerk
Time: 3:46 (PR)
Notes: Should have gone faster on this, but didn’t look up my last time and didn’t want to die on the jerks so paced too much. Jerks felt pretty good, the heavy work lately has paid off.

Tuesday 091013
Crossfit Affliction WOD 091013
5 Rounds
25 Wallball, 20 lbs
25 Double Under
Time: 8:04
Notes: Did this WOD with Josh Bunch and Chastity Sloane of Practice Crossfit, and Nick one of the Coaches from CFA. Beat Josh by about a minute or so, beat Nick by about 30 seconds.

Wednesday 091014
Rest Day

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