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

Norm Swann 11-02-2011 05:23 PM

Re: The Barn
 
Yesterday @ CFYO

WU: 250m row, Arm/leg stretches, 25 sit-ups, 20 air squats, 8 inch worms

Skill: None

WOD:
For time:
15 Squat Cleans (155/100lb/60% Clean) 75 lbs.
30 T2B
30 Box Jumps (24/20") 24"
15/10 Muscle-ups (x2 Ring Dips or 90/60s Ring Hold)2 MU+ 3(F)MU+26 Dips
30 DB Shoulder-to-Overhead (40/25lb) 25 lbs.
30 Double-Unders
15 Thrusters (135/95lb/50% Clean) 65 lbs.
30 Pull-ups
30 Burpees
300ft OH Walking Lunge (45/25lb Plate) 25 lb.
45:09

Norm Swann 11-02-2011 07:33 PM

Re: The Barn
 
CFYO

WU: 140 JR, Arm/leg stretches,Frogger x 7, Grasshopper x8

Skill: Handstand hold w/ support: 10 sec., 45 sec.

WOD:
"Helen"
3 Rounds for time of:
Run 400m
55/35lb KB Swings, 21 reps : 55 lb.
Pull-ups, 12 reps
14:52 [B]PR[/B] Rx
Compare to 7/24/11=18:02 and 8/4/11=18:14

Tim Babcock 11-03-2011 03:58 AM

Re: The Barn
 
Great time on Helen Norm. You crushed your old PR. For me, Helen is always a very painful WOD.

Norm Swann 11-04-2011 08:33 PM

Re: The Barn
 
Yesterday, CFYO

WU: Run 400m, Arm/Leg stretches, Elbow Lunges, Sit-ups x 25, Air Squats x 25

Skill: 1RM Clean
Power Clean 135
Squat Clean 115

WOD:
Row 500m
Rest
Row 1000m
Rest
Row 500m
1:52-4:11-1:51+ 7:59=7:54

Norm Swann 11-07-2011 01:38 PM

Re: The Barn
 
WU: Arm/Leg Stretches,140 JR, Lunge w/twist, Dips x 10, Handstand Hold

Skill: N/A

WOD:
"Eva"
5 Rounds for time of:
Run 800m
70/55lb KB Swings, 30 reps [B]45lbs.[/B]
Pull-ups, 30 reps
56:01

Norm Swann 11-08-2011 05:36 PM

Re: The Barn
 
Whips Ledges w/Rick - also saw Kyle & Ed
Hinkley crack and related routes.

Norm Swann 11-09-2011 11:49 AM

Re: The Barn
 
WU: 1 min. jumprope, arm/leg sstretches, Lunge w/twist, 10 inch worms, PU,SU,air squat pull-ups.

Skill: Ring work

WOD:
21-15-9
Deadlift (60% of 1RM) 155lbs.
Ring Dips
10:29

Norm Swann 11-14-2011 12:05 PM

Re: The Barn
 
CFYO
WU: Arm/leg stretches, Elbow lunges/Lunges w/twist,Row 400m, Frogger x 10, Sit-ups x 30, Dislocates x 10, Air Squats x 20

Skill: Runnning

WOD: "Nancy"
5 rounds of:
400m Run
15 OHS (95/65) 65lbs.
21:26 [B]PR[/B]

Compare to 8/25: 23:09 @ 65lbs.

Norm Swann 11-16-2011 12:18 PM

Re: The Barn
 
CFYO: yesterday
WU:Arm/leg stretches, 400m run, 20 Dodge ball sit-ups, 10 pull-ups, 10 dips, 8 grasshoppers

Skill: handstand practice

WOD:
15 min. AMRAP:
20 DU
20 Burpees
20 Wall Ball, 20 lbs.
3rounds +21=201

Norm Swann 11-17-2011 11:21 AM

Re: The Barn
 
CFYO, Yesterday:
WU, Skill: 10 x 3 push press: worked up to 70 lbs.
WOD:
100 S2O
Complete 5 Burpees on min.
60% 1RM push press
16:42
Started with 60lbs., took off 5 lbs. after 2nd minute-couldn't keep up
Dropped to 3 Burpees mid way through the workout.

Today:
WU: 400m run, arm/leg stretches, Elbow lunges, inch worms x 8, grasshoppers x9, frogger x7
WOD:
50 Push-ups
40 deadlifts
30 Ring dips
40 DU
50 sit-ups
40 pull-ups
30 squat cleans
40 DU
500m Row 30:13 @ 65lbs.


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