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

Norm Swann 12-18-2011 10:57 AM

Re: The Barn
 
The Barn
WU: arm/leg swings
Skill: Bench Press 1RM (5)45-(5)65-(5)95-(2)115-135-145-155(F)-155 [B]PR[/B]
WOD: 3 rounds for time:
50 x-overs
10 Kipping Pull-ups
1 Muscle-up
100 Alt. Footstep
5 HSPU w/ abmat under head Rx 19:40

Norm Swann 12-19-2011 10:45 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches, jump rope
WOD: 12 days of Crossfit
1 HSPU (used 1 AbMat
2 Burpees
3 OHS (95/65) 75 lbs.
4 Back Squat (95/65) 75 lbs.
5 Thrusters (95/65) 75 lbs.
6 MB Cleans (20/14)
7 Pull-ups
8 Wall Balls (20/14)
9 OH Lunges (45/35)
10 Power Cleans (95/65) 75 lbs.
11 KB Swings (70/55) 55 lbs.
12 Toes-2-Bar 59:34

Norm Swann 12-21-2011 11:58 AM

Re: The Barn
 
CFYO
WU: Back roller, arm/leg stretches, Air Squats, pull-ups,push-ups, 4/5 MU, 4 abmat HSPU, 1 HSPU
Skill: 1RM Back Squat (5)45-(5)95-(3)135-165-185-205
WOD:
DU 100/75/50/25
Push Press(40% 1RM) 20/20/20/20 went heavy @ 75lbs.
Air Squats 25/50/75/100
Rx 30:00

Norm Swann 12-22-2011 11:04 AM

Re: The Barn
 
CFYO
WU: Run 500m, arm/leg swings, Ais Squats,push-ups,pull-ups x10, 6 HSPU w/ AbMat, 4 HSPU (2 in row)
Skill: row 500m
WOD: For time: 30 Muscle-ups did one at a time, from ground w/bent elbows
32:39

Norm Swann 12-23-2011 12:35 PM

Re: The Barn
 
CFYO
WU: Back roller, arm/leg swings, air squats, push-ups, pull-ups x 10, 1 min. cumulative L-sit on parallettes, 5 l rope climbs, 10 l pull-ups
Skill:OHS 10 reps each of 45/(8)(2)65/(5)(5)75/65/45=2950 6T+1300 for Dec
WOD: 15 min AMRAP of:
15 push-ups
15 pull-ups 9 +13

Norm Swann 12-25-2011 02:59 PM

Re: The Barn
 
The Barn
WU: Jump rope,various exercises
Skill: Self defense rolls/falls etc.
WOD Front squat 2-2-2-2-2-2
Andrew & Norm: (5)45-95-115-135-145-155-165

It was great working out w/Andrew!

Norm Swann 12-26-2011 10:51 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches, !/2 lap elbow lunges, 8 frogger, 10 grasshoppers, Pistols w/ 10lb. kettlebell, couple pistols w/o weight
Skill: 1RM Front Squat
(5)45-(5)95-115-135-165-180(F)-180(F)-180(F)
WOD: "Cindy"
AMRAP in 20 mins. of:
5 Pull-ups
10 Push-ups
15 Air Squats
15 +27 [B]PR[/B]
Compare to 14+4 on 9/8/11
Compare to 12 + 5 on 6/24/11

OHS (6)(4)45-(4)(6)65-(5)(5)55-(10)45=2100 7T+1400 for Dec

Norm Swann 12-28-2011 09:37 AM

Re: The Barn
 
The Barn w/Andrew
Skill:
Norm:Snatch 1RM=95lbs. @ 90% =85.5
(50%=45 x 3)(60%=50x3)(70%=60x3)(80%=70x3)(90%=75x3+(7))

Andrew:Snatch 1RM=135lbs. @ 90% =
(50%=60 x 3)(60%=70x3)(70%=85x3)(80%=95x3)(90%=110x3+(5))

WOD:"Jeremy"
21-15-9 for time of:
OHS (95/65) 75lbs.
Burpees
Andew:15:23 Norm:11:53

OHS from WOD=3,375 9T+775 for Dec

Norm Swann 12-28-2011 07:32 PM

Re: The Barn
 
Above workout was done yesterday(Tuesday)
Today at "The Barn"
WU: arm/leg swings,10 Air squats, push-ups, pull-ups
Skill: Bench Press irm of 155x90%=140 1RTM
10 w/bar, 50%=70x5, 60%=85 x 5, 70%=100 x 3, 80%= 115 x 3, 90% = 130 x3+(6)
WOD: (Good one to Repeat)
1/3/5 Bachar ladder
Then 3 rounds:
Shoulder Press 15 reps
Front Squat 15
Dips 25
Push Press 20
Back squat 25
Ring Row 20 sec./ 10 sec rest for 2 mins.
(use 50% shoulder press 1RM=55lbs.) 61:20

Norm Swann 12-31-2011 04:14 PM

Re: The Barn
 
"The Barn"
WU: arm/leg swings, 15 air squats, push-ups, pull-ups
Skill:1RM OHS
(5)45-(5)65-(2)-75-85-95-110[B]PR[/B]-(2)95-(10)65
OHS from Skill=1,840 10T+615 for Dec [B]Goal reached[/B]

WOD: 7 rounds for time of:
7 Thrusters (45% of jerk 1RM) 65lbs.
14 Med Ball Cleans, 22 lbs.
21 DU 25:47Rx


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