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March 5, 2010 CFLV “WOD” 3-9-1010 Rounds of: 5 Kettlebell Swings 5 Kettlebell Cleans (per arm) 5 Kettlebell Snatches/High Pulls (per arm) 10 Pull-Ups Then: 50 Box Jumps 500 wattage row (holding 100 watts over bodyweight) Josh V Rader Vanderhoff Post kettlebells loads used and thoughts to comment! March 5, 2010 CFLV “WOD” 3-8-105 Rounds for time: 400 Run or Row 10 Barbell Thrusters Then: 25 Abmat Sit-Ups, 25 V-Ups (8lb), 25 Knees to Elbows 5pm: Lucas A 45lb Ryan O 85lb Tasia A 55lb Josh V 46lb 6pm: Rader 65lb Ali H 36lb Julia N 45lb Christine P 50lb Steve M 70lb Rob H 85lb Jesse M 75lb Mike A 65lb Post loads used and thoughts to comments! 7pm: Womens Kettlebell Class 3 Rounds: 60 seconds per exercise Rowing Kettlebell Swing/Clean/Press Kettlebell Goblet Squat Abmat Situps Kettlebell Floor Presses Lauri P Laura K Tresa S Joanne C Courtney A Bonny Jen S Post loads used and thoughts to comments! March 5, 2010 CFLV “WOD” 3-6-10Women’s Kettlebell Class 3 Rounds: 500 m Row 20 Walking Swings 10 Clean and Press (R) Waiters Walk (R) 10 Clean and Press (L) Waiters Walk (L) 10 Goblet Squats Laura K Tresa S Bonny G Jen S Post loads used and thoughts to comment! March 5, 2010 CFLV “WOD” 3-5-105 Rounds of: 10 Deadlifts (65% Max) 500 Row 10 Abmat Sit-Ups 5pm: Dave G 165 Alex W 225 Josh V 85 6pm: Mike A 135 Rader 115 Leidy 85 Post loads used and thoughts to comment! CFLV “WOD” 3-4-105pm: Women’s Crew Heavy Deadlifts. Practiced form and good technique! March 5, 2010 CFLV “WOD” 3-3-1020 Rope Skips 20 Wall Ball 30 Rope Skips 30 Wall Ball 40 Rope Skips 40 Wall Ball 50 Rope Skips 50 Wall Ball 500 Row 60 Rope Skips 60 Wall Ball 50 Pull-Ups 2 Minutes Double Sumani Ropes 5pm: Ryan O Tasia A Alex W Dave G Lucas A Chris H Trevor W 6pm: Mike A Mario M Steve M Rader Post KB loads used and thoughts to comments! 7pm: Women’s Kettlebell Class 5 Rounds of: 10 Kettlebell Swings/5 Push-Ups Followed by 25 Abmat Sit-Ups 5 Minutes Rest: Then 5 Rounds of: 5 Kettlebell High Pulls per arm/5 Goblet Squats Followed by 25 Abmat Sit-Ups 5 Minutes Rest: Then 500 Row for Time: Tresa S 2:11.5* Joanne C 2:20.2 * Erin M 2:05.4 Laura K 2:16.2* *Personal Record Practiced 5 Turkish Getups each side. Post thoughts to comments! March 5, 2010 CFLV “WOD” 3-2-10Superset 1: KB Swings/Burpees Kettlebell Swings 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Burpees 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 100 V-Ups (8lb) Superset 2: KB Cleans/ Box Jumps Kettlebell Cleans 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Ryan O Josh V Alex W Dave G Leidy Rader Post KB loads used and thoughts to comments! March 5, 2010 CFLV “WOD” 3-1-1010 Rounds For Time: 10 Sumo Deadlift High Pulls 10 Pull-Ups 5pm: Dave G 65lb 16:47 Ryan O 95lb 20:09 Tasia A 66lb 18:05 Vanderhoff 95lb 15:10 Lucas A 75lb 18:57 Alex W 115lb 20:56 6pm: Julia N 65lb 14:02 Rob H 75lb 20:50 Ali H 55lb 19:20 Rader 65lb 16:02 Steve M 95lb 12:40 Markus 95lb 14:55 Post any scaling, loads used and thoughts to comments! 7pm: Women’s Kettlebell Class 4 Rounds of: 500 Row 15 Kettlebell SDHP’s 15 Abmat Sit-Ups 15 Kettlebell Clean & Press (per arm) Laura K Tresa S Joanne C Post any scaling, loads used and thoughts to comments! February 5, 2010 CFLV “WOD” 2-26-104 Rounds For Time: 20 Squat Thrusts 20 Box Jumps (20″) 20 Wall Ball Daniel W 14lb 14:00 Ryan O 20lb 16:04 Rader 14lb 15:09 Leidy 14lb 14:33 Julia N 14lb 16:03 Post wall ball loads and thoughts to comments! February 5, 2010 CFLV “WOD” 2-25-105pm: Lehigh Women’s Crew Team Rowing Deadlifts Box Jumps 6:45pm: Blast Hockey Black Rowing Deadlifts Box Jumps February 5, 2010 CFLV “WOD” 2-24-10For Time: 800 Row 100 Air Squats 100 Push-Ups 100 V-Ups 800 Row Alex W Dave G Matt J Lucas A Trevor W Leidy Julia N Steve M Josh V Ryan O Rader Post thoughts to comments! 7pm Womens Kettlebell Class: 4 Rounds of: 50 Rope Skips 15 Step-Ups 20 Kettlebell Swings 25 Abmat Sit-Ups Laura K 15:22 Tresa S 13:54 Joanne C 13:40 Erin F 13:09 Julia N 13:07 Chrissy S NT Post kettlebell loads used and thoughts to comments! CFLV “WOD” 2-23-10For Time: 10 Kettlebell Swings 10 Goblet Squats 10 Kettlebell Swings 9 Goblet Squats 10 Kettlebell Swings 8 Goblet Squats 10 Kettlebell Swings 7 Goblet Squats 10 Kettlebell Swings 6 Goblet Squats 10 Kettlebell Swings 5 Goblet Squats 10 Kettlebell Swings 4 Goblet Squats 10 Kettlebell Swings 3 Goblet Squats 10 Kettlebell Swings 2 Goblet Squats 10 Kettlebell Swings 1 Goblet Squats Alex W 6:53 Dave G 13:56 Rader 8:45 Josh V 9:10 Post kettlebell loads used and thoughts to comments! 6pm Women’s Kettlebell Class 500 Row 5 KB Swing 5 KB Swing, 5 KB Clean (per arm) 5 KB Swing, 5 KB Clean and Press (per arm) 5 KB Swing, 5 KB Clean and Press (per arm), 5 Goblet Squat 5 KB Swing, 5 KB Clean and Press (per arm), 5 Goblet Squat 5 KB Swing, 5 KB Clean and Press (per arm) 5 KB Swing, 5 KB Clean (per arm) 5 KB Swing Courtney A Joanne C Tresa S Laura K Post kettlebell loads used and thoughts to comments! February 5, 2010 CFLV “WOD” 2-22-105 Rounds For Time: 5 Deadlifts 10 Pull-Ups 10 Burpees 5pm: Alex W 245lbs 11:33 Dave G 215lbs 13:44 Ryan O 215lbs 11:20 Lucas A 175lbs 12:38 6pm: Steve M 185lbs 7:57 Chris C 255lbs 10:09 Leidy 85lbs 9:58 Rader 135lbs 8:46 Christine P 66lbs 10:29 Julia N 125lbs 11:13 Post loads used and thoughts to comments! 7pm: Women’s Kettlebell Class 3 Rounds of: 500 Row 5 Kettlebell High Pull (per arm) 10 Abmat 10 Kettlebell Deadlift Joanne C Courtney A Courtney M Lori P Julia N Erin F Post kettlebell loads used and thoughts to comments! CFLV “WOD” 2-20-109am: Women’s Kettlebell Class 3 Rounds of: 500 Row 10 Kettlebell High Pulls (per arm) 10 Abmat Sit-Ups 10 Kettlebell Cleans (per arm) 10 Goblet Squats Laura K 17:45 Tresa S 17:48 Joanne C 14:48 Post kettlebell loads used and thoughts to comments! February 5, 2010 CFLV “WOD” 2-19-10For time: 150 Wall Ball Josh V 14lbs 7:59 Alex W 20lbs 6:59 Dave G 20lbs 8:47 Mario M 14lbs 5:02 Steve M 20lbs 8:53 Rader 14lbs 6:45 Post loads used and thoughts to comments! |
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