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

Norm Swann 06-29-2014 08:23 PM

Re: The Barn
 
Wed: Hot Yoga
Sunday: CRG

Norm Swann 07-07-2014 05:56 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
30 Situps
2 HS (against wall)
10 T-2-B
10 Box Jumps, 24"
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 60 lbs.
Shoulder Press; 5 reps of: 35,35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 60 lbs.

WOD: AMRAP in 10 mins of:
5 Pull-ups
10 Pushups
15 Air Squats 7 rounds
Compare to: 6+(10+7) on 1/6/14
7+(5+10+10) on 8/28/13
and 5+(5+10+1) on 5/31/13

Roller

Norm Swann 07-08-2014 06:32 PM

Re: The Barn
 
WU: Arm and leg swings
35 Situps
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
2 Wall Climbs
10 KBS @ 20 lbs.
10 Burpees
10 Pullups
6 Forward Rolls
6 Backward Rolls

10 reps on reverse hyper @ 60 lbs.
Shoulder Press; 5 reps of: 35,35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 60 lbs.

3 rounds of 10 Front Squat @ 65 lb.

WOD: 3 rounds for time of:
5 Ring Dips
10 DU
5 HS (against wall)
10 Box Jumps, 24" 2:17-3:05-3:43 9:05
Compare to 2:00-2:17-2:33 6:50 on 2/4/14

Roller

Norm Swann 07-09-2014 06:38 AM

Re: The Barn
 
WU: Arm and leg swings
35 Situps
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
2 Wall Ball @ 4 lb.
10 KBS @ 20 lbs.
10 K-2-E
3 Forearm Rolls @ 15lbs

WOD: Run for time with 2 min. rest in-between runs:
800m 4:08 (PR 3:36)
400m 1:57 (PR 1:40)
300m 1:21 (PR 1:13)
200m 0:49 (PR - )
100m 0:25 (PR - )

Roller

JT Kalnay 07-09-2014 02:55 PM

Re: The Barn
 
Nice job on the running today and the reverse hyper the other day.

Norm Swann 07-10-2014 04:29 AM

Re: The Barn
 
Thanks JT

Wed: Hot Yoga; misc. weightlifting after Yoga

Norm Swann 07-14-2014 03:18 PM

Re: The Barn
 
Saturday: Hinckley

Sunday:
WU: Arm and leg swings
35 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
10 Wall Ball @ 4 lb.
10 KBS @ 35 lbs.
5 HSPU w/ab mat
3 Wall climbs
10 Wrist pronators

10 reps on reverse hyper @ 60 lbs.
Shoulder Press; 5 reps of: 35,35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 60 lbs.

3 rounds of 10 SDHP @ 45 lb.WOD:3 rounds for time of:

20 Situps
17 DU
12 Pullups
7 Pushups
5 Burpees 2:39-3:03-3:07 8:49
Compare to 2:51-3:38-3:31 10:00 on 2/3/14

Roller

Norm Swann 07-14-2014 07:27 PM

Re: The Barn
 
WU: Arm and leg swings
35 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
10 Wall Ball @ 4 lb.
10 KBS @ 35 lbs.
4 MU Attempts
10 Wrist pronators

15 reps on reverse hyper @ 60 lbs.
Shoulder Press; 5 reps of: 35,35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 60 lbs.

3 rounds of 5 Power Cleans @ 45 lb.

WOD:3 rounds for time of:
17 Air Spuats
7 T-2-B
5 Ring Dips
3 Wall Climbs 2:36-3:31-4:14 10:21
Compare to 12:01 on 1/17/14

Roller

Norm Swann 07-15-2014 06:57 PM

Re: The Barn
 
WU
Run 200m 0:52
Run 800m 3:49
Run 400m 1:42
Rest 2 min in-between sets

15 reps on reverse hyper @ 60 lbs.
Shoulder Press; 5 reps of: 35,35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 60 lbs.

3 rounds of 10 Push Jerk @ 55 lb.

WOD:3 rounds for time of:
25 Situps
20 DU
15 WB @ 4 lbs
10 Pushups
5 Pullups 2:42-3:00-2:55 8:37
Compare to 2:51-3:21-3:52 10:05 on 1/14/14

Roller

Norm Swann 07-16-2014 06:19 PM

Re: The Barn
 
Hot Yoga; misc. weightlifting after Yoga


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