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-   -   The Barn (https://board.crossfit.com/showthread.php?t=58847)

Norm Swann 11-21-2011 02:49 PM

Re: The Barn
 
CFYO
WU: arm/leg stretches, JR x 140, lunges w/twist, sit-ups x 40, push-ups x 20, du x 25

Skill: 1RM Squat Snatch: 105

WOD:
"Jackie"
Row 1000m
50 thrusters @ 45 lb.
30 pull-ups Rx 13:10

Norm Swann 11-22-2011 02:52 PM

Re: The Barn
 
CFYO
WU:arm/leg stretches, air sqats x 10, push-ups x 10, pull-ups x 10, grasshoppers x 10

Skill: Incline push-ups(pu), Decline pu, clapping pu, HSPU, planche, HSPU w/parallettes. 1,3,& 10 reps. Got a 45 degree planche, lost my HSPU-will have to work on those again.

WOD:
10 rounds for time:
25 Air squats
7 Power Cleans @ 50% 1RM 75 lbs. Rx 15:32

Norm Swann 11-23-2011 10:45 AM

Re: The Barn
 
CFYO
WU: 10 min. trigger point, arm/leg swings, 15 x air squats, push-ups and pull-ups

Skill: Singles, crossovers, 1 foot variation

WOD: AMRepsAP in 20 minutes w/groups of 4
25% Shoulder Press 1 min. 45lbs.
25% Back Squat 1 min. 65lbs.
25% Deadlift 1 min. 85lbs.
20/14 MB Cleans 1 min. 20lbs.

Team: Thorn amoung Roses
Merissa 312
Candice 309
Ursala 427
Norm 350
Avg. of 349.5

It was fun working out as a team!

Norm Swann 11-28-2011 02:14 PM

Re: The Barn
 
CFYO
WU:10 min. TP, arm/leg stretches, x15 push-ups, air squats and pull-ups, Elbow lunges/ lunges w/twist,

Skill: Deadlift 1RM 260 [B]PR[/B], Compare to 255

WOD
"Annie"
50/40/30/20/10
DU
SU 9:28 [B]PR[/B]
Did first 50 DU in a row [B]PR[/B]
Note: on 5-15-11 strained left calf muscle attempting "Annie"
On 2-17-11 my time was 21:04

Norm Swann 11-30-2011 01:48 PM

Re: The Barn
 
CFYO
WU: TP, arm/leg stretches, 10 push-ups, 25 air squats, 10 pull-ups, 8 grasshoppers

Skill:none

WOD: use 50% OHS 1RM for all lifts: 105/2=52.5 or 55 lbs.
For time:
500m row
50 Burpees
50 Thrusters
50 pull-ups
50 DU
50 Snatches
50 T-2-B
50 push press
500m row 54:14 Rx

Norm Swann 12-01-2011 08:59 AM

Re: The Barn
 
CFYO
WU: TP,arm/leg stretches,10 x push-ups & pull-ups, 25 x air squats, elbow lunges-1/2 lap

Skill: 1RM shoulder press 105[B] PR[/B]

WOD: 100 Burpees 11:32

Norm Swann 12-02-2011 10:31 AM

Re: The Barn
 
CFYO
WU: TP,arm/leg stretches,3 rounds of 8 reps of: push-ups,air squats,pull-ups, farmers carry, 55lb. kettlebells

Skill=exercise of month. OHS for lbs./tons=1 ton 400 pounds

Wod: "DT"
5 rounds for time of,
12 Deadlift
9 hang power cleans
6 push jerk
75lbs. 10:20

Norm Swann 12-05-2011 03:06 PM

Re: The Barn
 
Sunday:

5 boulder problems

50 ab mat sit-ups
5 parallettee planche

5 boulder problems

7 xover jump ropes in a row
2/5 muscle-ups

5 boulder problems

50 ab mat sit-ups
0/5 HSPU

5 ab mat sit-ups

Norm Swann 12-05-2011 03:17 PM

Re: The Barn
 
CFYO
WU: 10 min. TP therapy, arm/leg stretches, 10 air squats, pull-ups, & push-ups

Skill: 7 min. OHS technique and reps
45lbs. x 10=450
65 lbs. x 10=650
65 lbs. x 10=650 Total of 1750 lbs. Total for month: 2 ton + 150lbs.

WOD: "Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats Rx 29:42

Norm Swann 12-06-2011 10:43 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches,
7 rounds of: air squats, push-ups, & pull-ups x3 each
Skill: None
WOD:
300m row
30 wall ball 20lb.
300 singles
30 push press
30 squat cleans
30 front squats: all lifts @ 75lbs. (50% OH press 1RM)
30 DU
30 OH lunge, each leg @ 45lb.
30 x 30' Shuttle Run Rx 31:51

OHS for month:
75 x (5x2)=750, 65 x 10=650, 65 lbs. x (5x2)=650, 45 x 10= 450
Total of 2500 lbs. Total for month:3 ton + 650lbs.


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