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February 5, 2010 CFLV “WOD” 2-8-10500 Row For Time: Alex 1:22.5 Ryan O 1:22.5* Dave NT Lucas A 1:32.9 Tasia A 1:53* Chris S 1:28.9* Matt J 2:06.1* Julia N 1:46.5* Christine P 2:03.2* Leidy 1:50.5* Dana S 1:47.5* Rader 1:48.1* Steve M 1:27.5* Keagan C 1:36.2* *Personal Best 10 Minutes Rest: 5 Rounds of 20 Double-Unders or 50 Rope Skips 20 Wall Ball Post thoughts to comments! February 5, 2010 CFLV “WOD” 2-5-10“Barbara” 5 Rounds For Time: 20 Pull-Ups 30 Push-Ups 40 Abmat Sit-Ups 50 Air Squats Josh V 23:01 Chris S 25:45 Alex W 30:01 Markus 22:12 Rader 24:45 Leidy 25:45 Julia N 27:15 Mario M 31:39 Steve M 26:40 Post thoughts to comments! February 5, 2010 CFLV “WOD” 2-4-105pm: Lehigh Women’s Crew 6pm: Blast Hockey Bantam B 7pm: Blast Hockey Bantam A Black 8pm: Blast Hockey Bantam B White February 5, 2010 CFLV “WOD” 2-3-10For Time: 100 Row, 10 Burpee Thrusters 200 Row, 10 Burpee Thrusters 300 Row, 10 Burpee Thrusters 400 Row, 10 Burpee Thrusters 500 Row, 10 Burpee Thrusters 5pm: Alex W 95lb 19:29 Dave G 65lb 25:03 Chris S 75lb 20:52 Ryan O 75lb 23:32 Daniel W 30lb 20:09 6pm: Steve M 75lb 16:42 Keagan C 65lb 16:59 Rader 65lb 20:41 Christine P 36lb 24:16 Julia N 45lb 22:20 Post loads used and thoughts to comments! 7pm: Women’s Kettlebell Class 3 Rounds For Time: 250 Row 10 KB Swings 10 KB Cleans per arm 10 Abmat Sit-Ups Erin F 10:13 Hiba D 11:51 Jen K 14:18 Courtney M 13:16 Courtney A 13:18 Post KB loads used and thoughts to comments! February 5, 2010 CFLV “WOD” 2-2-104pm Lehigh Women’s Crew Team Worked Power Cleans Then 3 Rounds of: 5 Burpees/5 Power Cleans 5pm Kettlebell Class 50 KB Snatches per arm 50 Pull-ups 50 KB Swings 50 KB Double Cleans 50 KB Rack Squat 50 KB Burpees Alex W Chris S Lucas A Leidy Ryan O Josh V Matt H 6pm Women’s Kettlebell Class 3 Rounds For Time: 500 Row 10 KB Swings 10 Boblet Squats 10 KB Clean and Press per arm Laura K 16:02 Tresa S 16:34 Joanne C 16:39 5 minutes rest then practiced Turkish Getups Post KB loads used and thoughts comments! February 5, 2010 CFLV “WOD” 2-1-10For Time: 2K Row 50 Box Jumps 50 Wall Ball 5pm Alex W 12:09 Lucas A 17:39 Dave G 13:49 Chris S 15:37 Ryan O 13:47 6pm Julia N 16:50 Rader 16:32 Christine P 18:37 Steve M 13:56 Keagan C 13:42 Mario M 14:41 Post wall ball loads used and thoughts to comments! 7pm: Women’s Kettlebell Class 3 Rounds For Time: 4 Stations, 60 Seconds Each Station Row KB Swings Abmat Sit-Ups KB Goblet Squat Julia N Hiba D Courtney M Courtney A Laura P Jenn K Post thoughts to comments! January 5, 2010 CFLV “WOD” 1-30-108am-Women’s Kettlebell Class: 4 Rounds For Time 250 Row 10 KB Swings 10 Abmat Sit-Ups 10 KB Goblet Squats 10 KB Clean & Presses (5 each arm) Joanne 17:42 Laura 17:20 Tresa 17:25 Post thoughts to comments! 9am-Kettlebell Strength & Conditioning Clinic January 5, 2010 CFLV “WOD” 1-29-10Deadlifts: 3, 3, 3, 3, 3 Alex W 325, 325, 325, 325, 325 Lucas A 185, 185, 185, 185, 185 Dave G 205, 205, 205, 205, 205 Josh V 76, 76, 76, 96, 121 Rader 165, 165, 165, 185, 185 Christine P 96, 96, 96, 126, 126 Julia N 105, 105, 105, 115, 115 5 minutes rest then 500 Row sprint. Congrats to Josh V and Christine P for best times in the 500! Post thoughts to comments! January 5, 2010 CFLV “WOD” 1-28-105pm: Lehigh Women’s Crew 6pm: Blast Hockey Bantam B 7pm: Blast Hockey Bantam A Black 8pm: Blast Hockey Bantam B White January 5, 2010 CFLV “WOD” 1-27-10For Time: 21 Kettlebell Swings, 21 Burpees, 21 Box Jumps 20″ 15 Kettlebell Swings, 15 Burpees, 15 Box Jumps 20″ 9 Kettlebell Swings, 9 Burpees, 9 Box Jumps 20″ Alex W 50lb-kb 24″ box 7:09 Dave G 35lb-kb 9:29 Tasia A 26.5lb-kb 8:14 Ryan O 44lb-kb 7:37 Steve M 50lb-kb 24″ box 6:15 Rader 35lb-kb 6:55 Mikelle M 35lb-kb 7:19 Emily K 35lb-kb 7:31 Chris S 50lb-kb 24″ box 8:13 Christine P 15lb-kb 7:29 Keagan C 35lb-kb 6:45 Mario M 35lb-kb 6:45 Rob H 44lb-kb 30″ box 9:24 Markus 50lb-kb 24″ box 5:59 5 minutes rest then: 1-2 mins on the ropes, 8 tire flips and 25 knees to elbows Post thoughts to comments! CFLV “WOD” 1-26-105pm Class-5 Rounds For Time: Kettlebell Dead Cleans: Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps, Round 4: 20 reps, Round 5: 25 reps V-Ups: Round 1: 10 reps, Round 2: 20 reps, Round 3: 20 reps, Round 4: 40 reps, Round 5: 50 reps Wall Balls: Round 1: 10 reps, Round 2: 20 reps, Round 3: 20 reps, Round 4: 40 reps, Round 5: 50 reps Pull-Ups:
Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps, Round 4: 20 reps, Round 5: 25 reps Lucas A 34:05 Ryan O 31:04 Dave G 35:50 Alex W 33:18 Leidy 25:58 Rader 25:49 Josh V 31:43 Post loads used and thoughts to comments! 6pm-Womens Kettlebell Elements Class: Taught “Turkish Get-Ups” Chrissy S Tresa S Joanne C Laura K Post thoughts to comments!
January 5, 2010 CFLV “WOD” 1-25-105pm Class For Time: 500 Row, 10 Thrusters, 10 Knees to Elbows 500 Row, 15 Thrusters, 15 Knees to Elbows 500 Row, 20 Thrusters, 20 Knees to Elbows 500 Row, 25 Thrusters, 25 Knees to Elbows Lucas A 28:49 Alex W 27:46 Matt J 24:35 6pm Class For Time: 10 Thrusters, 10 Abmat 15 Thrusters, 15 Abmat 20 Thrusters, 20 Abmat 25 Thrusters, 25 Abmat Rader 6:40 Leidy 7:32 Emily K 8:50 Dana S 8:01 Keagan C 12:31 Steve M 7:18 Christine P 11:38 5 Minutes Rest Then: 500 Row, 15 Thrusters, 15 Abmat as fast as possible Post thrusters loads use and thoughts to comments! CFLV “WOD” 1-23-10Women’s Kettlebell Class 3 Rounds for Time: 250 Row 10 KB Clean and Press (each arm) 5 Step-Ups 20” Box (each leg) Laura K 11:42 Emily K 11:54 Susan B 12:12 Tresa 12:57 Joanne 13:24 Post KB loads used and thoughts to comments! January 5, 2010 CFLV “WOD” 1-23-10For Time: Perform the following exercises in any order you like as long as you complete the total of each exercise! 2K Row 50 Box Jumps 20″ 50 Abmat Sit-Ups 50 Burpees 50 KB Swings Alex W 17:40 Rader 19:25 Sophia 20:29 Chris S 18:52 Post any scaling, loads used and any thoughts to comments! |
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