CrossFit Lexington @CrossFitLex
Joined April 2009-
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crossfit305 is rocking out with reports from the games! Thanks guys
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090709 WOD "nasty nate" 3 rnds for time: 50 Air Squats, 7 MU's, 15 HSPU's. Or, 100 Burpee-Box Jumps for time!
090708 WOD is 5 Rnds for time: 10 MB Twists, 500m Row, 10 KTE's OR AMRAP in 20 min. of: 20 GHD Back Ext., 500m Row, 20 KB Swings
Or, 15 snatches, 25 lunges, 12 snatches, 50 lunges, 9 snatches, 75 lunges, 6 snatches, 100 lunges
090707 wod 3 rnds: 15 deadlift, 15 hang clean, 15 push-jerk
090706 wod: 3 Rnds for time: 400m run, 21 pull-ups, 12 Ring Push-ups. Or, "Annie" 50,40,30,20,10 reps for time: DU's, Ab Mat sit-ups.
090703 wod: 95 OHS for time, or for time: 25 HSPU's, 50 Ring Dips, 100 Push-ups.
1 mile run, 100 pull-ups, 200 push-ups, 300 air squats!
090626 WOD For time: 30 Push-Jerks, 1000m Row OR 3 rnds for time: 400m Run, 21 KB Swings, 12 HSPU's.
WOD 090625 Back Squat- 10,10,10,10,10 reps, pick own weight for all sets. Then run 1 mile for time. Post load used and time on run!
WOD: "Filthy Fifty", or with a running clock on the min do 5 burpees, then as many wall balls in the remainder of that min, till 100 wb!
Or, AMRAP in 20 min: 15 Hang Power Cleans, 12 Ring Dips, 21 Knees to Elbows.
WOD: Row Nicole, Row! AMRAP in 20: 400m row, 15 OHS
Or, 5 rnds for time: 17 DB Push-Press, 17 DU's
wod "Fran gone bad" 5 rnds of: 1 min. Thrusters, max reps, 1 min. Pull-ups, max reps. Post total reps for score!
090617 WOD For time: 1000m row, rest 1 min, 750m row, rest 45 sec, 500m row, rest 30 sec, 250m row
Or, Deadlift 1-1-1-1-1-1-1 reps, post max load for 1 rep!
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