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  #1861  
Old 27 May 2018, 17:43
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Row 5K 22:43

JT

21/15/9
HSPU ring dips push ups

5:27
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  #1862  
Old 29 May 2018, 11:56
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2K row 8:25

Jason

100/75/50/25 squats 5/10/15/20 MUs subbed 3x pullups and ring dips.

23:08
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  #1863  
Old 30 May 2018, 09:43
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500M swim

Rocket

30 min AMRAP 10 push ups 15 squats 50M swim.

12 rounds
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  #1864  
Old 31 May 2018, 06:58
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Say this on Facebook over 60 years old cross fitness page with a 20 pound vest, doing the Murph ! My knees and back are gone from doing the Army !
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  #1865  
Old 31 May 2018, 08:13
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2000M row split 250@2:15/250@2.00X4

Brian

3 RFT
5 15 ft rope climbs (75ft versaclimber sub)
25 185lb BS

22:03
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  #1866  
Old 1 June 2018, 11:54
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swim 2500M
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  #1867  
Old 4 June 2018, 19:09
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Row 2000M
8:35

Gator

8RFT
5 FS 155 (scaled from 185)
26 push-ups on push up bars scaled from ring PU

22:23

AMRAP 10 min

5 each arm single arm pull ups on gravitron 8 assistance
5 135 cleans
50 ft versaclimber
4 rounds
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  #1868  
Old 5 June 2018, 09:48
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1000M row

AMRAP 15 min 5 95lb snatches/5 35lb weighted pullups/35lb weighted dips

5 rounds

Nancy
5RFT

15 95lb OHS/.5 assault bike (sub for 400M run)

20:40
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  #1869  
Old 6 June 2018, 12:29
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swim 500M

swim 50M on the 2:30 x 10. Row WOD from MP the other day but swimming.

Swim 600M
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  #1870  
Old 7 June 2018, 08:07
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Row 5K 23:22

AMRAP 15

5 pullups/10 20lb wallball/15 50lb KB swing (MP WOD scaled for time)

10 rounds
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  #1871  
Old 8 June 2018, 07:51
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swim 45 min
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  #1872  
Old 10 June 2018, 18:07
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Row 5K 22:54

Fran 21/15/9 95lb thrusters/ pull-ups

6:47
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  #1873  
Old 11 June 2018, 15:17
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2000M row 500M @ 2:15 pace, then 250x6 alternating 2:00 and 2:15 pace 8:29

15 min AMRAP 3x185lb FS, 3x185 BP, 5x 1 arm gravitron pullup on 7 assistance

5 rounds

Tabata versaclimber increasing resistance each set ~320 feet total
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  #1874  
Old 12 June 2018, 11:39
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Row 2K 400@2:10/200@2:00/200@2:10x8. 8:35

Elizabeth

21/15/9 135lb HPC/ring dips

11:19

3 rounds 40lb weighted pullups 1 minute on manual treadmill 5 135lb push presses 1 morning n I n manual treadmill

The treadmill is a new thing which simulates NA sled and or a parachute. Pretty cool. At NNSY.
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  #1875  
Old 13 June 2018, 09:25
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500m swim warm up.

1000M for time 18'29"

500M swim
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  #1876  
Old 14 June 2018, 08:01
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Row 2K 8:35

Isobel: 30 95lb snatches (scaled from 135)

4:11

Tabata heavy bag work
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Mother Mother Ocean, I have heard your call..."

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  #1877  
Old 18 June 2018, 11:59
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Row 2K 500M 2:15 2502:00/250/2:15x3 8:24

AMRAP 12 min 195 FSX3/190 BPx3 5 rounds (more strength that conditioning)

AMRAP 12 min
Trap Bar DL 275x5/MUx3 (Gravitron Sub at 50 lbs assistance) 6 rounds
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  #1878  
Old 19 June 2018, 19:30
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5K row 24:30. Done slow on purpose.

4 rounds 160lb PC x3/ 100M (by pacecount) unpowered treadmill “sled pull”
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  #1879  
Old 21 June 2018, 08:32
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2K row 8:24

Candy 5RFT 20pullups/40 pushups/ 60 squats

19:54

This was an early CF workout for me in Summer of 06.

My time was 24ish then.

Lots of fitness ebbs and flows over those 12 years.
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...the sea's in my veins...my tradition remains..."
Mother Mother Ocean, I have heard your call..."

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  #1880  
Old 29 June 2018, 15:04
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Done 26 June Newport Naval Station

Row 8:35

FS 5x3x185/BP 5x3x185 15 min

:30 work/:30 rest versa climber

1000M swim 19:58
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