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

Norm Swann 08-15-2011 12:25 PM

Re: The Barn
 
CYO: WU: 3 rounds:
30 Air Squats
20 push-ups
10 pull-ups (strict)

WOD: "Nancy" 5 rounds of:
Run 400m
15 OHS (45 lb.) Little over 20 mins. (forgot to write it down).

Norm Swann 08-18-2011 06:06 PM

Re: The Barn
 
Yesterday: Climb @ Whips Ledges with Rick and Tim;
Snoopy and Hinkley Crack routes
Little slimy but it was good to get out.

Today:
Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

Skill: Muscle-up; got 1-very sore. Worked on kipping pull-ups

WOD: Shoulder Press 1-1-1 75-85-95F
Push Press 1-1-1 95-105-115 [B]PR[/B]
Push Jerk 1-1-1 120F-120F-120F

Norm Swann 08-19-2011 11:01 AM

Re: The Barn
 
CYO
WU:SU, Lunges, Wall Air Squats
Skill:Front Squat max. 175# [B]PR[/B]
WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing @ 55 lb.
1-2-3-4-5-6-7-8-9-10 T2B 10:04

Norm Swann 08-21-2011 09:24 AM

Re: The Barn
 
Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.
2nd; Sumo Deadlift High Pull

Skill; 1 MU-5 dips

WOD:
Shoulder Press: 5-5-5-5-5 70-75-80(F)-80(4)-80

Norm Swann 08-22-2011 11:46 AM

Re: The Barn
 
CFYO:
WU: 100SU, arm/leg stretches, lunges w/twist, 20 squats, 20 push-ups
Skill:10 min. 1RM Deadlift: 245 lb.
WOD: "Kristen" birthday workout
.25 mile run
25 Burpees
25 Squat Snathes 65lb. (Rx=95lb.)
25 Box Jump, 24"
25 Wall Balls, 20 lb.
25 Push-ups
25 Hang-Power Cleans 65lb. (Rx=95lb.)
.25 mile run 23:49 Guess how old Kristen is!

Norm Swann 08-23-2011 06:36 PM

Re: The Barn
 
Hinkley w/ Rick and Ed. Did all 3 routes on O wall. Had to work the center route. Did 2 outside routes several times. Good to be getting outside.

Norm Swann 08-25-2011 01:32 PM

Re: The Barn
 
Warmup#1: 2 rounds of:
1st=140 Single Unders, 2nd=40 DU
1st=50 Situps, 2nd=25 wheel,
5 Handstand push-ups
12 Wrist Pronators @ 5lb
1st=10 Burpees 2nd=25 bench situps
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

Skill: Kipping pull-ups 1 Muscle-up

WOD: "Nancy" 5 rounds of:
Run 400m
15 OHS 65lbs. 23:09

Norm Swann 08-28-2011 02:31 PM

Re: The Barn
 
1 different climbing route on the minute, every minute for 20 minutes.
IC=Blue

Norm Swann 08-29-2011 12:28 PM

Re: The Barn
 
CFYO
WU: Singles for 2 min., 20:air squats, push-ups,sit-ups, arm leg swings,
Skill:Tabata Medicine Ball Cleans (5 reps each round)
WOD "Kelly" 5 rounds of:
400m run
30 Box Jumps
30 Wall Balls 41:32

Norm Swann 08-31-2011 06:58 PM

Re: The Barn
 
Tuesday:
Warmup#4: 2 rounds of:
1st= 1 lap Inch Worm, 2nd=1 lap, frogger
1st=15 PVC OHS, 2nd=5 45lb. OHS
1st=10 Kipping Pull-ups, 2nd=10 Kippping pull-ups
1st=5 Back Squat, 115lb., 2nd=5 Sumo Deadlift Highpull, 75lbs.
1st=10 TGU, 20 lb., 2nd=6 TGU, 35 lb.
1st=10 Chest to Bar Pull-ups 2nd =5 Muscle-ups

Skill: 5 Muscleups

WOD-Deadlift:1-1-1-1-1-1-1
185-205-225-245-255F-255F-255F


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