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

Norm Swann 01-27-2012 08:19 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups,5 Wall Climbs
10 Toes to Bar, 10 front squat, 55 lb.
10 Shoulder press, 65lb., 10 push press, 75lb., 10 jerk, 85lb.
10 Deadlift, 115 lb. ,10 bench Press, 115 lb.
10 cleans, 65lbs.

Skill:Front Roll 15
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking a little better)

WOD: 8 rounds of:
Run 400m-Rest 90 sec.
Treadmill: 2:07-2:07-2:10-2:10-2:08-2:09-2:01-1:52

15 min. Stretching

Norm Swann 01-30-2012 02:07 PM

Re: The Barn
 
Yesterday: Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs
5 Muscle-ups, 3/5

Skill:Front Roll 20
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking better)

WOD: 7 rounds of:
165lb. Front squat: [B]95lbs.[/B], 7 reps
Chest-2-Bar Pull-ups, 7 reps 18:05

15 min. Stretching

Norm Swann 01-30-2012 10:09 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU: BOSU

Skill:Front Roll 20
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking better)

WOD: "Desforges"
5 rounds for time of:
225 pound Deadlift, 12 reps [B]185lbs.[/B]
20 Pull-ups
135 pound Clean and jerk, 12 reps [B]75lbs.[/B]
20 Knees to elbows 1:05:52

15 min. Stretching

Norm Swann 01-31-2012 08:18 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-up, 12 Rev Wrist Curls @ 10lb. dumbbells
25 wheel Sit-ups, 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 5lb

Skill:Parallette
5 Planks 1/5
5 Handstands 2/5

WOD: 5 rounds for time:
5 Hanging ring extentions
5 Forward Rolls
5 backward Rolls
10 Sot Presses @ 45 lbs. [B]Rx14:29[/B]
Compare to 12/10/11 @ 18:45

15 min. Stretching

Norm Swann 02-03-2012 08:39 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WOD: For time:
30 HSPU [B](I used 1 AbMat)[/B]
40 Pull-ups
50 KBS 1.5 pood
60 Sit-ups
70 Burpees 35:29

15 min. Stretching

Norm Swann 02-04-2012 08:39 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups, 5 Wall Climbs
10 Toes to Bar, 10 front squat, 55 lb. , 10 Shoulder press, 55lb.
10 push press, 65lb., 10 jerk, 75lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb. , 10 cleans, 65lbs.

Skill and exercise of the month=HSPU 5 total

WOD: "Rahoi" AMRAP in 12 mins. of:
12 24" Box Jumps
6 95lb. Thrusters [B](I did 90lbs.)[/B]
6 Bar Facing Burpees 3 + 12

15 min. Stretching

Norm Swann 02-05-2012 06:25 PM

Re: The Barn
 
WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 butterfly pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 20 lb., 10 Chest to Bar Pull-ups
5 Muscle-ups 4/5

Skill: HSPU 5 + 5 month=10 total for month

WOD: Clen & Jerk 1-1-1-1-1-1-1
75-85-95-105-115-120(F)-120(F)

Norm Swann 02-07-2012 07:43 PM

Re: The Barn
 
WU: BOSU 30 min. TBWO #1

Skill: HS & HSPU 5 + 10 month=15 total for month

AMRAP in 15 mins. of:
135 lb. push press, 7 reps [B]75lb.[/B]
135 lb. OHS, 10 reps [B]75 lbs.[/B]
15 GHD sit ups [B]Tom's Bench[/B] 3+7

15 min. Stretching

Norm Swann 02-08-2012 08:28 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb,10 Burpees
15 Kipping Pull-ups ,12 Rev Wrist Curls @ 10lb. dumbbells
25 wheel Sit-ups, 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 5lb

Skill: HS & HSPU 5 in WU + 10 in Skill + 15 month=30 total for month

WOD: 3 rounds for time of:
275lb. Deadlift, 10 reps [B]185lb.[/B]
50 DU 10:24

15 min. Stretching

Norm Swann 02-09-2012 10:40 PM

Re: The Barn
 
Thursday
Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls , 10 Box Jumps, 24,
25 Wall Ball Sit-ups: 4 lb. ball @ 4 from wall
1/2 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1s), 10 Ball Cleans, 22lb
20 Rock Ring Rows, 15 Kettlebell swings, 1.5 pood
25 bench situps, 10 dips

Skill: HS & HSPU 10 in Skill + 30 month=40 total for month

WOD: 5 rounds for time of:
12 Wall ball Shots, 20 lb. [B]22lb.[/B]
12 Toes-2-Bar 13:01

15 min. Stretching


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