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Old 01-22-2011, 10:15 PM   #141
Norm Swann
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Re: The Barn

Rest Day

5 pull-ups (100 pull-up challenge)
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Old 01-23-2011, 03:28 PM   #142
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue, Yellow and Dyno#2 IC.

Jeff Barney came over to climb today. Great to see him!

6 pull-ups (100 pull-up challenge)

Last edited by Norm Swann; 01-23-2011 at 03:52 PM.. Reason: Add pull-ups
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Old 01-24-2011, 12:14 PM   #143
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Re: The Barn

Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
5 bench Press, 115 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 110 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

3 rounds for time of:
Run 400 meters
135lb. Deadlift-10 reps
30 Double Unders
19:19

7 pull-ups (100 pull-up challenge)
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Old 01-25-2011, 10:02 AM   #144
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Re: The Barn

Crossfit Youngstown

Warm-up:
Practiced kipping pull-ups, Jump rope, Palm up- palm down stretch, windmills, Tire flop, PVC behind back, push-ups

AMRAP in 24 minutes of:
2 Pull-ups
4 Ball Cleans
2 Thrusters @ 65lbs.
4 Wall balls
16 + everything but 4 wall balls on round 17

8 pull-ups (100 pull-up challenge)
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Old 01-26-2011, 11:31 AM   #145
Norm Swann
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Re: The Barn

Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

3 rounds for time of:
12 Dips
75 Squats
17:54

9 pull-ups (100 pull-up challenge)
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Old 01-27-2011, 11:27 AM   #146
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Re: The Barn

Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb

"Holbrook": Ten rounds, each for time of:
65 pound Thruster, 5 reps
10 Pull-ups
400 meter Run
Rest 1 minute
1-5=3:21,3:35,3:37,4:18,4:22
6=3:11;Treadmill broke again with about 0.1mile on round 6
7-10;replaced run with 100 Single unders=3:10,3:45,3:38,3:02

10 pull-ups (100 pull-up challenge)
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Old 01-28-2011, 10:47 AM   #147
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Re: The Barn

Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 5 dips

Clean 3-3-3-3-3-3-3 reps
65-70-75-80-85-90-95

11 pull-ups (100 pull-up challenge)
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Old 01-29-2011, 03:10 PM   #148
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Re: The Barn

BOSU 30 min. complete body workout

For time:
20 inch Box jump, 50 reps
Towel Pull-ups, 50 reps
20 lb Kettlebell swing, 50 reps
50 sit-ups
10 pound dumbbell Hang power clean, 50 reps
Single Unders, 280 reps Treadmill broke again-I would starve if I had to repair them for a living;back to the drawing board
Supermans, 50 reps
28:55

12 pull-ups (100 pull-up challenge)
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Old 01-30-2011, 11:01 AM   #149
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue and Dyno#2 IC.
36:20

13 pull-ups (100 pull-up challenge)
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Old 01-31-2011, 10:39 AM   #150
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Re: The Barn

Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 6 dips

For time:
125 pound Deadlift, 21 reps
400 meter Run
125 pound Deadlift, 18 reps
400 meter Run
125 pound Deadlift, 15 reps
400 meter Run
125 pound Deadlift, 12 reps
400 meter Run
16:56 I may have the treadmill fixed this time-it lasted a mile and still going.

14 pull-ups (100 pull-up challenge)
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