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

Norm Swann 11-18-2020 11:53 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 1 lap
JSU 100
JDU 1-5-2-4=12
J x-over 10-6-8-8=32
J Alt.Footstep 12-32-33-50=127
(2 sets) Push ups 10
(2 sets) Air Squats 15
Dips 10
Situps 50
Rows w/ false grip 10
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 15
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 180 lbs
Ring False Grip w/ 5 sec. hang 5
Crackboard, 3 half laps

Norm Swann 11-19-2020 11:40 AM

Re: The Barn
 
Climb at The Barn:
Each route twice, 30 routes total.
1 Fall (foot slip) on South Pink.

Norm Swann 11-20-2020 09:36 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 1 lap
Wall Climbs 3-2=5
Wall HS 5

5 Military Press @ 50 lbs.
5 Military Press @ 55 lbs.
5 Military Press @ 60 lbs.
5 Deadlift @ 70 lbs.
5 Deadlift @ 90 lbs.
5 Deadlift @ 100 lbs.
5 Bench Press @ 70 lbs.
5 Bench Press @ 90 lbs.
5 Bench Press @ 100 lbs.
5 Squat @ 70 lbs.
5 Squat @ 90 lbs.
5 Squat @ 100 lbs.

2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 11-21-2020 10:58 AM

Re: The Barn
 
Climb at The Barn:
All routes, 15 routes total.
Crackboard, 3 half laps
No falls

Norm Swann 11-24-2020 12:10 PM

Re: The Barn
 
Workout w/Andrew, Priceless
400m in 2:15
8 Sets of 3 Pull ups
8 sets of rows w/feet on 30' box
20 DU, 1-1-4-1-4-5-1-4=21
10 each side Standing Hip Hinge
20 weighted SU at 25 lbs.
10 each side sit up twists

Norm Swann 12-01-2020 06:07 PM

Re: The Barn
 
Monday: Climb at The Barn w/Kevin

Today:
Arm/Leg Swings 15
Zoe Crawl 1 lap
Wall Climbs 1-2-2=5
Wall HS 5

5 Military Press @ 50 lbs.
5 Military Press @ 55 lbs.
5 Military Press @ 60 lbs.
5 Deadlift @ 70 lbs.
5 Deadlift @ 90 lbs.
5 Deadlift @ 100 lbs.
5 Bench Press @ 70 lbs.
5 Bench Press @ 90 lbs.
5 Bench Press @ 100 lbs.
5 Squat @ 70 lbs.
5 Squat @ 90 lbs.
5 Squat @ 100 lbs.

2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-05-2020 11:37 AM

Re: The Barn
 
Thursday:
Lead Climb at Shaker w/Seth

Friday:
Lead Climb at Shaker w/Nahomi

Saturday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 3-2=5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 1 Pull-up 5

5 Military Press @ 50 lbs.
5 Military Press @ 55 lbs.
5 Military Press @ 60 lbs.
5 Deadlift @ 70 lbs.
5 Deadlift @ 90 lbs.
10 Deadlift @ 100 lbs.
5 Bench Press @ 70 lbs.
5 Bench Press @ 90 lbs.
8 Bench Press @ 100 lbs.
5 Squat @ 70 lbs.
5 Squat @ 90 lbs.
8 Squat @ 100 lbs.

2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-08-2020 08:42 AM

Re: The Barn
 
Sunday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 15-2-8=25
J x-over 18-19=37
J Alt.Footstep 22-39-54=105
(2 sets) Push ups 15
(2 sets) Air Squats 15
Dips 10-6
Situps 40
Rows w/ false grip 10
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Ring False Grip w/ 5 sec. hang w/ 1 pull-up 5
Crackboard, 3 half laps

Monday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 3-2=5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 1 Pull-up 5
3 Military Press @ 50 lbs.
3 Military Press @ 60 lbs.
5 Military Press @ 65 lbs.
3 Deadlift @ 85 lbs.
3 Deadlift @ 95 lbs.
10 Deadlift @ 105 lbs.
3 Bench Press @ 85 lbs.
3 Bench Press @ 95 lbs.
5 Bench Press @ 105 lbs.
3 Squat @ 85 lbs.
3 Squat @ 95 lbs.
5 Squat @ 105 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Monday night: Climb in The Barn w/Kevin 14 routes

Norm Swann 12-10-2020 10:17 AM

Re: The Barn
 
Tuesday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 14-11=25
J x-over 34
J Alt.Footstep 77-53=130
(2 sets) Push ups 15
(2 sets) Air Squats 15
Dips 10-8
Situps 50
Rows w/ false grip 10
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Ring False Grip w/ 5 sec. hang w/ 1 pull-up 5
Crackboard, 3 half laps

Wednesday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 4-1=5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 1 Pull-up 5
3 Military Press @ 50 lbs.
3 Military Press @ 60 lbs.
6 Military Press @ 65 lbs.
3 Deadlift @ 85 lbs.
3 Deadlift @ 95 lbs.
10 Deadlift @ 105 lbs.
3 Bench Press @ 85 lbs.
3 Bench Press @ 95 lbs.
6 Bench Press @ 105 lbs.
3 Squat @ 85 lbs.
3 Squat @ 95 lbs.
6 Squat @ 105 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Thursday: Climb in The Barn 15 routes (pink, black,green slipped at start-got all 2nd go)

Norm Swann 12-13-2020 10:11 AM

Re: The Barn
 
Friday: Trail Work

Sunday(today):
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 4-1=5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 1 Pull-up 5
3 Military Press @ 50 lbs.
3 Military Press @ 60 lbs.
7 Military Press @ 65 lbs.
3 Deadlift @ 85 lbs.
3 Deadlift @ 95 lbs.
10 Deadlift @ 105 lbs.
3 Bench Press @ 85 lbs.
3 Bench Press @ 95 lbs.
8 Bench Press @ 105 lbs.
3 Squat @ 85 lbs.
3 Squat @ 95 lbs.
8 Squat @ 105 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.


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