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

Norm Swann 01-31-2020 02:24 PM

Re: The Barn
 
1/30/20
Climb at The Barn w/Kevin & Conner

1/31/20
Arm/Leg Swings
SU 150-84-150-150=534
DU 5-2-7-3-11=28
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-03-2020 04:46 PM

Re: The Barn
 
Arm/Leg Swings
SU 150-150-150-132=582
DU 7-7-4-4-4=26
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-07-2020 01:54 PM

Re: The Barn
 
Wed. Climb at Shaker

Thurs. Climb at The Barn.

Friday
Arm/Leg Swings
SU 150-150-150-150=600
DU 7-7-19-7-7=47
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-10-2020 09:58 AM

Re: The Barn
 
Sunday: Boulder at The Barn

Monday:
Arm/Leg Swings
SU 100
x-over 6-6-22=34
Alt Footstep 9-50=59
DU 17-8=25
Situps 50
4 Wrist Rolls @ 11.25 lbs.
Pull ups 15K
5 Wall HS
10 Front Squats @ 25 lbs.
4 sets: 5, 1 leg squat while holding on
5 Bouldering Routes

Norm Swann 02-12-2020 11:31 AM

Re: The Barn
 
Arm/Leg Swings
SU 150-150-81-200=581
DU 3-3-15-3-4=28
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S-5KCTB-10K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-21-2020 01:59 PM

Re: The Barn
 
Thursday 2/13/20 Climb at The Barn w/Kevin

Tuesday 2/18/20 Climb at Shaker

Thursday 2/20/20 Climb at The Barn w/Kevin

Norm Swann 02-23-2020 10:27 AM

Re: The Barn
 
Saturday: Walk 2.5 miles at Park w/Sandy

Sunday:
Arm/Leg Swings
SU 150-96-107-103=456
DU 3-3-4-9-9=28
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S-5KCTB-10K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Later: Walk 2.5 miles at Park w/Sandy

Norm Swann 02-24-2020 03:16 PM

Re: The Barn
 
Arm/Leg Swings
15 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
x-over 14-11=25
Alternate Footsteps 22-24-14-8-100=168

Boulder at The Barn

Norm Swann 02-25-2020 09:36 AM

Re: The Barn
 
Arm/Leg Swings
SU 150
x-over 15-15=30
Alt Footstep 24-42-64=
DU 15-10=25
Situps 50
1 MU attempt, 1 MU****
Pull ups 15K
5 Wall Climbs
10 Squats @ 25 lbs.
10 Leg Raises/each leg @ 10 lbs.
10 Knee Raises/each leg @ 10 lbs.
(3) 1/2 lap on Crackboard

Norm Swann 03-03-2020 10:39 AM

Re: The Barn
 
2/26/20 Boulder at The Barn
2/28/20 Boulder at The Barn, Tweaked left shoulder

3/3/20
Arm/Leg Swings
SU 150-85-175-200=610
DU 4-4-4-6-19=37
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller


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