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

Norm Swann 10-12-2011 04:56 PM

Re: The Barn
 
CFYO:
WU: Row 500m, arm/leg stretches, 45 pull-ups,shoulder stretches x 7, lunges w/twist, frogger x8

Back still sore from 7 days on roof-took it easy today.

Norm Swann 10-13-2011 06:12 PM

Re: The Barn
 
CFYO
WU:Run 600m,arm/leg stretches, 9 Inch worms w/push-up,10 pull-ups, 15 Dips, Elbow Lunges, Bear Crawl for time 27/22/20

Skill: 3x5 Push Press 65-75-85

WOD: 30 minute Cartwheel w/ as many reps of Hollow Rocks every 5 minutes w/o stopping

12-10-11-20-12-23 Cartwheels mixed w/ wall HS
27-28-22-30-31 Hollow Rocks

Norm Swann 10-14-2011 02:03 PM

Re: The Barn
 
CFYO
WU: 400m run, arm/leg stretches, 16 Dips, elbow lunges 1/2 lap, 8 inch worms w/ push-up

Skill: Deadlifts 5 x 8 65-75-85-135-135

WOD: 3 rounds for time of:
10 strict pull-ups
10 Wallballs
10 push-ups
10 KB swings, 55lb.
10 Sit-ups
10 MB cleans
10 box jumps, 24"
10 KB swings, 55 lb. 18:47

Norm Swann 10-17-2011 12:01 PM

Re: The Barn
 
Sat.-Mon. great visit from my daughter-in-law Jennifer!!!

Norm Swann 10-18-2011 11:02 AM

Re: The Barn
 
CFYO:
WU: 1 min. Single Unders, arm/leg stretches, lunges w/twist,11 dips, 1 min. Single unders
WOD: 5 rounds for time of:
200m run
20 Pull-ups
200m run
20 Push-ups
200m run
20 Sit-ups
200m run
20 Air Squats 48:23

Norm Swann 10-25-2011 07:20 AM

Re: The Barn
 
The roof is done!!!
Clean-up today.

Norm Swann 10-26-2011 03:39 PM

Re: The Barn
 
CFYO
WU:140 JR, arm/leg stretches, 8 grasshoppers, elbow lunge, 20 air squats, 20 push-ups, 20 sit-ups, 3 laps waiter carry-1 pood
Skill: Hollow Rock tabata 12
WOD: pull-ups on the minute 10 + 7

Norm Swann 10-27-2011 11:20 AM

Re: The Barn
 
CFYO
WU: 140 JR, 10 grasshoppers, 10 up-downs, 1 min. pull-ups, 11 dips, 140 JR
WOD:
50 push-ups
50 wall balls, 20 lb.
50 air squats
50 cleans, 65 lbs.
50 box jumps, 24"
50 KB snatches, 25 lb.
50 sit-ups
50 shoulder-2-overhead, 65 lb.
50 k-2-e
50 med ball cleans 52:25*
*should have been close to finishing under 50 minutes but a possible client walked in while doing the med ball cleans.

Norm Swann 10-29-2011 02:36 PM

Re: The Barn
 
20 Climbing Routes
Blue-IC

Norm Swann 10-31-2011 01:22 PM

Re: The Barn
 
CFYO
WU: JR x 140, Lunges w/twist, arm/leg stretches,
Pull-ups-2 mins.=25, Dips-1 min.=10, Sit-ups x 25, wall Ball, 20 lb. x 10, 2 fer 1's x8

Skill: 30 Barbell Squat clean thrusters @ 65 lbs. + 3 DB @ 25 lbs. shoulder to overhead on the min. 6:48

WOD:
21-15-9 reps for time of:
70 % deadlift max=180 lbs.
30" Box Jumps 12:28 Rx


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