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Lifting Ourselves and One Another

Thursday, September 4, 2008

Crescent Heights oudoor class

3 rounds for time:


15 Hang power Clean

30 Box Jumps

60 Dowel Overhead Squats



Coach’s notes:  Guys use 115 lbs and gals 75.  Box jumps are 15” for gals and 20 for guys.  Post time to complete to comments.


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Comments: 12

scaled down to 45#…total time was 18:35

As Rx’d (used a 11 lb bar for OHS – no dowel available)


As Rx’d, although the box jumps were scaled to guys

as Rx’d
15:38, my goal was 15 but the last set of OHS got the best of me.
NEXT TIME…….. :o)

105 lb PC

Crescent Heights
100 rope jumps
90 shuttle runs
80 squats
70 sit ups
60 lunges
50 push ups
40 broad jumps
30 walking lunges
20 burpees
10 thrusters


Neil: 22:00 – 95 lbs, 24″ box jumps for 2 rounds and 6 for the 3rd then went down to 20″
Judy 21:35 – 44 lbs

Sub 24″ box

Same as JeffL

14:33…WOD was much tougher than I thought it would be…
note: burpee’s were chest to deck…

Good job Ali…sub 15 is definately within your reach!

Same as Jeff and Steve (CH Outdoor)


20″ bench jump

only used 65 lbs for the hang power clean, could’ve done a lot more but wanted to focus more on the form.

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