5 Rounds of: 30 seconds of work, 15 seconds of rest before performing the next exercise.

Pull-ups

KB Front Squats

Push-ups

KB Double Arm Cleans

Box Jumps

KB Swings

Resting 1 minute after each round.

Post thoughts and weights used to comments!

For time:

10 Burpees

400 Run

20 Burpees

400 Run

30 Burpees

400 Run

40 Burpees

400 Run

50 Burpees

400 Run

Will post time later.

Our Kettlebell Clinic went well.

Clinic end of day Kettlebell WOD:

250 Row

10 Snatches per arm

250 Row

10 Swings

250 Row

10 Cleans per arm

250 Row

10 Turkish Get Ups (5 per arm)

250 Row

10 Quarter Turns per arm

250 Row

10 High Pulls

250 Row

10 Clean & Press

Great day and a great clinic.  Congrats and thanks to our participants who came and put time in to develop and improve themselves.

Three 1 Mile repeats or Three 1500 meter rows:

Runners

Kevin S 6:04, 5:40, 5:36

Daniel W 6:12, 5:56, 6:55

Alex W 6:14, 6:00, 5:51

Rowers

Chris S 5:58, 5:37.9, 5:35.6

Lucas 5:47, 5:37.5, 5:25.4

Matt J 7:58, 8:06, 8:07

Jen R 6:42.8, 6:50.3, 6:42.7

Outstanding effort by all!

Post  thoughts to comments

For time:

21-15-9 Kettlebell Clean and Press-Gassers
21 Clean & Presses - run to 1st pole and back, run to 2nd pole and back
15 Clean & Presses - run to 1st pole and back, run to 2nd pole and back
9 Clean & Presses - run to 1st pole and back, run to 2nd pole and back

Then some playing with the ropes throwing in some burpees, tire flips and box jumps.

Post thoughts to comments!

“Karen”

150 Wall Ball shots for time:

Mikelle 4:28 14lb  Ryan P 5:41 14lb  Chris S 6:21 14lb  Bill B 8:10 14lb

Dana S 8:52 10lb  Dave G 7:52 14lb  Alex W 8:39 20lb  Jen R 9:02 14lb  Erin T  8:28 14lb

5 minutes rest then Tabata Wattage Intervals on Rower.

Rowed body weight wattage first interval.  Then increased by 10% until final interval and then rowed max wattage.

100 Abmat Situps to finish up.

Way to make it happen folks.   Everyone showed some serious effort.

Post thoughts to comments!

Single Arm Kettlebell work in this order:

Swings, High Pulls, Clean/Press, Overhead Squats.
right arm 5 each, run one lap
left arm 5 each, run one lap
right arm 10 each, run two laps
left arm 10 each, run two laps
right arm 15 each, sprint parking lot and back
left arm 15 each, sprint parking lot and back
2 timed 800 meter runs

The weather was great.  Nice effort by all.  And we were fortunate to have Sarah Spealler drop in for a workout.  Pretty cool!

For Time:

1000 Row, 10 Thrusters, 10 Pull-ups, 10 Push-ups

800 Row, 8 Thrusters, 8 Pull-ups, 8 Push-ups

600 Row, 6 Thrusters, 6 Pull-ups, 6 Push-ups

400 Row, 4 Thrusters, 4 Pull-ups, 4 Push-ups

200 Row, 2 Thrusters, 2 Pull-ups, 2 Push-ups

Kevin S 18:01 65lb  Angelo D 19:03 65lb  Mikelle M 19:58 65lb

Dave G 23:07 65lb  Dan Z 20:01 45lb  Jesse M 17:56 65lb

Lucas A 18:36 65lb  Chris S 18:45 65lb  Bill B 19:50 45lb

Alex W 20:19 65lb  Steve M 18:52 65lb  Ryan P 19:16 55lb

Emily C 21:37 35lb  Erin F 21:45 24lb

Erin T 20:19 45lb  Jen R 20:22 45lb

Amazing is all I can say!  Post thoughts to comments.

20 yards- Stride over, Stride Back
20 yards- Lunge walk over, lunge walk back
20 yards- Stride 75% effort over, stride 75% effort back
Stride-Sprint-Stride over, Stride-Sprint-Stride back ( 60 yards total; 20 stride-20 sprint- 20 stride)
5X110 meter sprints
2X300 yard shuttle ( 50 yards and back 3X)
Light Stretch.
Great Job by all, Outstanding effort!

For time:

100 Rope Skips

10 KB Swings

10 One Arm KB Squats (per arm)

10 KB Cleans (per arm)

100 Rope Skips

15 KB Swings

15 One Arm KB Squats (per arm)

15 KB Cleans (per arm)

100 Rope Skips

20 KB Swings

20 One Arm KB Squats (per arm)

20 KB Cleans (per arm)

100 Rope Skips

25 KB Swings

25 One Arm KB Squats (per arm)

25 KB Cleans (per arm)

Post Kettlebells used and thoughts to comments.

4 Rounds for time:

250 Row

10 Deadlifts

10 Pull-ups

Mikelle M 12:38  Chris S 13:00  Erin  T 13:49  Ryan P 11:22

Dana S 12:36  Jen R 13:07  Ali H 13:07  Rob H 12:25

5 Squat Thrusts/4 Tire Flips 5 Squat Thrusts/4 Tire Flips

2 mins rest and repeat.

6pm group also did 100 V-ups with 8lb Med Ball.

Post Deadlift load used and thoughts to comments!

“CFLV’s Kettlebells Gone Bad”

Five rounds for total reps of:
Kettlebell Thrusters, 20 seconds
Rest 40 seconds
Kettlebell Clean & Press, 20 seconds
Rest 40 seconds
Kettlebell Burpees, 20 seconds
Rest 40 seconds

Daniel W 162  Lucas A 92  Kevin S 128  Chris S 118  Rob H 108

Mikelle M 112  Angelo D 157  Jen R 132  Steve M 118  Chrissy 93

Rest 5 minutes then 4 rounds of:

100 Rope Skips/50 Abmat Sit-ups

Post KB weights used and thought to comments.

Happy Birthday CFLV member Ryan O’Rourke!

Teams of 2.  Each person on team has to perform one round to completion then the next teammate goes.  There are four rounds total with the reps on the Box Jumps and the Wall Ball increasing by 5 reps each round.

For time:

300 Row

10 Box Jumps 20″

10 Wall Ball

300 Row

15 Box Jumps 20″

15 Wall Ball

300 Row

20 Box Jumps 20″

20 Wall Ball

300 Row

25 Box Jumps 20″

25 Wall Ball

Kevin S/Chris S 19:24    Mikelle M/Angelo D 19:34    Jesse M/Dan Z 19:41

Lucas A/Ryan O  21:37    Ryan P/Bill B 21:07

Rest 5 mins then:  BlackJack

Congrats to the Shoemaker brothers for the top relay time!

4 Rounds for time:

800 Run

25 Air Squats

25 Pull-ups

Steve M 21:49  Daniel W 24:16  Erin T 25:16

Great way to start off the weekend!

4 Rounds for time:

800 Run

20 Abmat Situps

20 Wall Balls

Kevin S 19:00  Emily C 23:25  Daniel W 20:19  Alex N 21:01  Clayton C 21:24

Chris S 21:37  Erin T 23:20  Angelo 21:04  Rob   Brooke

Then 2 minutes Double Sunami with ropes.

Post Wall Ball weight and thoughts to comments!