drewswod.blogspot.com

Crossfit: SWCS

Sunday, November 26, 2006. Rehab Cardio: Ruck 7 miles with 50# ruck. Drew 1:45 easy pace. Posted by Crossfit: SWCS at 8:35 PM. Saturday, November 25, 2006. One arm barbell snatch 2-2-2-1-1-1. 30 Front Squats 75#. 40 Back Squats 75#. One round for time. PM cardio: Row 7000meters as fast as you can. Row: 7000meters in 29:44. Posted by Crossfit: SWCS at 7:15 PM. Rehab Cardio: Jump rope for 45 min. Posted by Crossfit: SWCS at 7:14 PM. Wednesday, November 22, 2006. 15 OHS with 75#. 15 Thruster with 2x30# DBs.

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Crossfit: SWCS | drewswod.blogspot.com Reviews

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Sunday, November 26, 2006. Rehab Cardio: Ruck 7 miles with 50# ruck. Drew 1:45 easy pace. Posted by Crossfit: SWCS at 8:35 PM. Saturday, November 25, 2006. One arm barbell snatch 2-2-2-1-1-1. 30 Front Squats 75#. 40 Back Squats 75#. One round for time. PM cardio: Row 7000meters as fast as you can. Row: 7000meters in 29:44. Posted by Crossfit: SWCS at 7:15 PM. Rehab Cardio: Jump rope for 45 min. Posted by Crossfit: SWCS at 7:14 PM. Wednesday, November 22, 2006. 15 OHS with 75#. 15 Thruster with 2x30# DBs.

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1 crossfit swcs

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3 strength

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5 50 body squats

6 50 atomic situps

7 0 comments

8 circuit

9 rehab cardio

10 lynne

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Crossfit: SWCS | drewswod.blogspot.com Reviews

https://drewswod.blogspot.com

Sunday, November 26, 2006. Rehab Cardio: Ruck 7 miles with 50# ruck. Drew 1:45 easy pace. Posted by Crossfit: SWCS at 8:35 PM. Saturday, November 25, 2006. One arm barbell snatch 2-2-2-1-1-1. 30 Front Squats 75#. 40 Back Squats 75#. One round for time. PM cardio: Row 7000meters as fast as you can. Row: 7000meters in 29:44. Posted by Crossfit: SWCS at 7:15 PM. Rehab Cardio: Jump rope for 45 min. Posted by Crossfit: SWCS at 7:14 PM. Wednesday, November 22, 2006. 15 OHS with 75#. 15 Thruster with 2x30# DBs.

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drewswod.blogspot.com

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Crossfit: SWCS: 16NOV06 WOD

http://drewswod.blogspot.com/2006/11/16nov06-wod.html

Thursday, November 16, 2006. Drew: 21:30 moderate pace, damper setting #4. Posted by Crossfit: SWCS at 8:26 PM. Fayetteville, North Carolina. View my complete profile.

2

Crossfit: SWCS: 15NOV06 WOD

http://drewswod.blogspot.com/2006/11/15nov06-wod.html

Wednesday, November 15, 2006. Strength: HSPUs pyramid 1-max-1 done in incrments of one. Every minute on the minute for 30 mins. Johnny 1-5-1 some asissted. Circuit: Drew as presribed all set were between 28 and 32 seconds. Johnny crapped out at set #20 but completed all sets but not to time. Derrick finished 8 sets within the time limit, and kept moving the entire 30 min. Not bad for the new guy. Posted by Crossfit: SWCS at 1:22 PM. Fayetteville, North Carolina. View my complete profile.

3

Crossfit: SWCS: 21NOV06 WOD

http://drewswod.blogspot.com/2006/11/21nov06-wod.html

Wednesday, November 22, 2006. 5 rounds, not for time but no more than 2-3 minutes between sets. Drew: wt. 190# 22/36-18/31-15/23-13/24-13/24. Johnny: wt. 190# 16/23-13/17-11/13-11/19-11/13. Jake: wt. 170# 10/26-7/13-5/11-6/9-5/13. Posted by Crossfit: SWCS at 11:14 PM. Fayetteville, North Carolina. View my complete profile.

4

Crossfit: SWCS: 17NOV06 WOD

http://drewswod.blogspot.com/2006/11/17nov06-wod.html

Friday, November 17, 2006. Strength: 20 MuscleUps (rings). Bodyweight Bench Press 10#. 10-9-8-7-6-5-4-3-2-1 reps of each for time. Posted by Crossfit: SWCS at 11:07 AM. Fayetteville, North Carolina. View my complete profile.

5

Crossfit: SWCS: 22NOV06 WOD

http://drewswod.blogspot.com/2006/11/22nov06-wod.html

Wednesday, November 22, 2006. 15 OHS with 75#. 10 KB cleans with 36#KB (10 with each arm). 15 Thruster with 2x30# DBs. Three rounds for time. 30 minutes elliptical(I know cardio machines suck, but it's the closest thing to running that I can do on the leg. I should regain strength in the muscles surrounding the fracture in a couple of weeks). Posted by Crossfit: SWCS at 11:20 PM. Fayetteville, North Carolina. View my complete profile.

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The Chronicles of Jake: Think You Can Hang?

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The Chronicles of Jake. My journey to earning the Green Beret and various other amazing acts performed at random intervals. Thursday, October 12, 2006. Think You Can Hang? A good buddy of mine (like many guys I work with) is a fitness guru. He's one of those fellas who works out in all of his free time, and loves it like an eight-year-old loves ice cream on a warm summer day. I'm more of a adventure seeker in my free time who likes to stay fit, does that make sense? Posted by Jake @ 12:09 PM. Gauley must...

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Crossfit: SWCS

Sunday, November 26, 2006. Rehab Cardio: Ruck 7 miles with 50# ruck. Drew 1:45 easy pace. Posted by Crossfit: SWCS at 8:35 PM. Saturday, November 25, 2006. One arm barbell snatch 2-2-2-1-1-1. 30 Front Squats 75#. 40 Back Squats 75#. One round for time. PM cardio: Row 7000meters as fast as you can. Row: 7000meters in 29:44. Posted by Crossfit: SWCS at 7:15 PM. Rehab Cardio: Jump rope for 45 min. Posted by Crossfit: SWCS at 7:14 PM. Wednesday, November 22, 2006. 15 OHS with 75#. 15 Thruster with 2x30# DBs.

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