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

Norm Swann 06-18-2010 08:33 AM

Re: The Barn
 
1000

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
30 Situps, 2nd=15 wheel, 3rd=15 bench
20 second Rock Ring, 2nd=same, 3rd= Rock Ring Dips
12 Wrist Pronators @ [B]5lb[/B]
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10lb
12 Reverse Curls @ 10lb
3 Forearm Rolls @ 10lb
3 sets

Christine modified:see 6/12/10
9:05

70 degrees

Norm Swann 06-19-2010 10:26 AM

Re: The Barn
 
1200

Warmup: see 6/18/10

Horizontal Crackboard and Chimney: see 6/13/10

80 degrees

Norm Swann 06-20-2010 08:51 AM

Re: The Barn
 
1030

Warmup: see 6/18/10

Rock Rings 10 minute Sequence
The sequence consists of 10 tasks, 1 performed at the start of each minute, with the remaining time for rest until the start of the next minute.

[U]MINUTE[/U] [U]TASK[/U] [U](HOLD)[/U]
1: 3 pull-ups (Jugs)
2: 10 sec. bent arm hang (Medium)
15 sec. dead hang (Small)
3: 2 offset pull-ups (Large/small)
2 offset pull-ups (Reverse)
4: 20 sec. L hang (Large)
5: 5 pull-ups (Medium)
)6: 20 sec. bent arm hang (Small)
7: 15 sec. L hang (Medium)
15 sec. dead hang (Medium)
8: 10 sec. offset hang (Medium/Small)
10 sec. offset hang (Reverse)
9: 20 sec. L hang (Large)
10: 5 pull-ups (Medium)
dead hang to failure (Small) (15 sec.)

75 degrees

Norm Swann 06-21-2010 09:42 AM

Re: The Barn
 
1000

Climbing Wall (see 6/11/10)
Incomplete: Green/Blk, Red, Yellow, Blue, Blue Yellow
2 sets

75 degrees

Norm Swann 06-22-2010 09:48 AM

Re: The Barn
 
1130

Warmup: see 6/18/10

Tabata Treadmill:
[B]11%[/B] Grade, 6.0 Speed
Goal; Obtain Rx of 12% grade @ 7.5 speed


72 degrees, humid

Norm Swann 06-23-2010 03:24 PM

Re: The Barn
 
Warmup: see 6/18/10

Horizontal Crackboard and Chimney: see 6/13/10

75 degrees, humid

Norm Swann 06-24-2010 08:48 AM

Re: The Barn
 
1030

Warmup: see 6/18/10

Annie are you ok
20 Kettlebell to chin 20#
25 Rows on Rock Rings
20 Thruster 20#
[B]8[/B] Burpee
10 Ball Clean 22#
15 Wall Balls 15#
7:58


75 degrees

Norm Swann 06-25-2010 07:28 PM

Re: The Barn
 
1000

Rick setup the Hinkley Crack Climbs

2 Crack
1 Buzzard
1 Burnout
1 Right of Burnout

Tim setup Snoopy
4 Snoopy right (2 complete)
2 Snoopy left (1 complete)

11 Total

Fun day

Norm Swann 06-26-2010 08:59 AM

Re: The Barn
 
1000

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
30 Situps, 2nd=15 wheel, 3rd=15 bench
[B]20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= same[/B]
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ [B]11.25lb[/B]
[B]No longer doing Reverse Curls due to pain in left elbow[/B]
3 sets

Christine modified:see 6/12/10
8:52

72 degrees

Norm Swann 06-27-2010 09:39 AM

Re: The Barn
 
1130

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
30 Situps, 2nd=15 wheel, 3rd=15 bench
20 second Rock Ring w/ 4 dips, 2nd=same, [B]3rd= 5 dips[/B]
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ 11.25lb
3 sets

Horizontal Crackboard and Chimney: see 6/13/10
No falls

78 degrees and humid


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