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

Norm Swann 12-15-2020 11:14 AM

Re: The Barn
 
Monday: Trail work w/Conner
Later: Climb at The Barn w/Kevin

Tuesday (today):
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 1 Pull-up 5
5 Military Press @ 55 lbs.
3 Military Press @ 60 lbs.
3 Military Press @ 70 lbs.
5 Deadlift @ 90 lbs.
3 Deadlift @ 100 lbs.
10 Deadlift @ 110 lbs.
5 Bench Press @ 90 lbs.
3 Bench Press @ 100 lbs.
5 Bench Press @ 110 lbs.
5 Squat @ 90 lbs.
3 Squat @ 100 lbs.
3 Squat @ 110 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-16-2020 11:10 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 2-3-3-8-18=34
J x-over 6-29=35
J Alt.Footstep 28-26-64=118
(2 sets) Push ups 15
(2 sets) Air Squats 15
Dips 10-8
Situps 50
Rows w/ false grip 10
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Ring False Grip w/ 5 sec. hang w/ 1 pull-up 5
Crackboard, 3 half laps

Norm Swann 12-18-2020 11:06 AM

Re: The Barn
 
Thursday: Climb at The Barn, 15 routes, no falls

Friday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 2 Pull-ups 5
5 Military Press @ 55 lbs.
3 Military Press @ 60 lbs.
5 Military Press @ 70 lbs.
5 Deadlift @ 90 lbs.
3 Deadlift @ 100 lbs.
10 Deadlift @ 110 lbs.
5 Bench Press @ 90 lbs.
3 Bench Press @ 100 lbs.
5 Bench Press @ 110 lbs.
5 Squat @ 90 lbs.
5 Squat @ 100 lbs.
3 Squat @ 110 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-19-2020 01:55 PM

Re: The Barn
 
Climb at The Barn: 1 route every 3 minutes, 15 routes, no falls.

Norm Swann 12-20-2020 10:16 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 6-11-6-4=27
J x-over 7-6-15=28
J Alt.Footstep 38-62=100
(2 sets) Push ups 15
(2 sets) Air Squats 15
Dips 10-8
Situps 50
Rows w/ false grip 10
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Ring False Grip w/ 5 sec. hang w/ 2 pull-ups 5
Crackboard, 3 half laps

Norm Swann 12-21-2020 10:42 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 2 Pull-ups 5
5 Military Press @ 55 lbs.
3 Military Press @ 60 lbs.
5 Military Press @ 70 lbs.
5 Deadlift @ 90 lbs.
3 Deadlift @ 100 lbs.
10 Deadlift @ 110 lbs.
5 Bench Press @ 90 lbs.
3 Bench Press @ 100 lbs.
5 Bench Press @ 110 lbs.
5 Squat @ 90 lbs.
3 Squat @ 100 lbs.
5 Squat @ 110 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-21-2020 06:14 PM

Re: The Barn
 
Climb at The Barn w/Kevin. 15 routes; 4 tries to get black, no other falls.

Norm Swann 12-22-2020 02:47 PM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 12-3-8-7=30
J x-over 30
J Alt.Footstep 98-2=100
(2 sets) Push ups 15
(2 sets) Air Squats 15
MU 0-0-0-0-0
Dips 10
Situps 50
Rows w/ false grip 10
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Crackboard, 3 half laps

Norm Swann 12-24-2020 11:30 AM

Re: The Barn
 
Wednesday: Trail Work

Thursday (today):Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 2 Pull-ups 5
5 Military Press @ 30 lbs.
5 Military Press @ 35 lbs.
5 Military Press @ 45 lbs.
5 Deadlift @ 50 lbs.
5 Deadlift @ 60 lbs.
5 Deadlift @ 70 lbs.
5 Bench Press @ 50 lbs.
5 Bench Press @ 60 lbs.
5 Bench Press @ 70 lbs.
5 Squat @ 50 lbs.
5 Squat @ 60 lbs.
5 Squat @ 70 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-26-2020 09:29 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 2 Pull-ups 5
5 Military Press @ 30 lbs.
5 Military Press @ 35 lbs.
5 Military Press @ 45 lbs.
5 Deadlift @ 50 lbs.
5 Deadlift @ 60 lbs.
5 Deadlift @ 70 lbs.
5 Bench Press @ 50 lbs.
5 Bench Press @ 60 lbs.
5 Bench Press @ 70 lbs.
5 Squat @ 50 lbs.
5 Squat @ 60 lbs.
5 Squat @ 70 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.


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