CFLV “WOD” 7-31-09
5 Rounds, 4 stations, 60 seconds each station:
Rower
Box Jumps
Push-ups
KB Swings
Post KB weight used and thoughts to comments.
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Archive for: July 2009July 5, 2009 July 5, 2009 CFLV “WOD” 7-30-094 rounds for time: 400 Run or 400 Row 15 Kettlebell Rack (Front) Squats 15 Deck Squat Wall Balls Kevin S 15:39 Ian J 16:17 Ryan P 20:39 Tea G 19:51 Angelo D 21:32 Rob H 23:29 Ali H 22:30 Chris S 20:46 Erin T 17:27 Fran F 24:50 Markus 14:25 Rest 5 minutes then 6 Tire Flips. Congrats Chris Shoemaker for the best time of 9.39 seconds. Post KB and Wall Ball weights used plus thoughts to comments! July 5, 2009 CFLV “WOD” 7-29-09Fitness test for time: 500 Row 40 Airsquats 30 Abmat Sit-ups 20 Push-ups 10 Pull-ups Then worked into Clean & Jerks:
Then “Grace”: 30 Clean & Jerks Finished out with 100 V-ups with 8lb med ball. Post thoughs to comments! July 5, 2009 CFLV “WOD” 7-28-094 Rounds of the following: 1 minute Kettlebell Clean & Press (single arm) Run lap to next station (or run 400 or row 400) 1 minute Kettlebell Swings Run lap to next station (or run 400 or row 400) 1 minute Burpees Run lap to next station (or run 400 or row 400) *6pm Run/Row group did 3 Rounds Post KB weight used and thoughts to comments! July 5, 2009 CFLV “WOD” 7-27-0910 Rounds for time of: 400 Run or 400 Row 10 Air Squats 10 Push-ups 10 Pull-ups Post thoughts to comments! July 5, 2009 CFLV “WOD” 7-24-09For time: 5 Burpee/Box Jumps 800 Run or 800 Row 10 Burpee/Box Jumps 800 Run or 800 Row 15 Burpee/Box Jumps 800 Run or 800 Row 20 Burpee/Box Jumps 800 Run or 800 Row Then a 30 sec, 45 sec and 60 sec interval with the rope. Post thoughts or times to comments! July 5, 2009 CFLV “WOD” 7-23-0910 Rounds for time: 250 Row 10 Kettlebell Swings 8 Turkish Get Ups (4 each arm) Post KB weight used and thoughts to comments! July 5, 2009 CFLV “WOD” 7-22-09For time: 400 Run or 400 Row 25 Abmat Sit-ups 25 Wall Balls 25 Pull-ups 800 Run or 800 Row 25 Abmat Sit-ups 25 Wall Balls 25 Pull-ups 400 Run or 400 Row 25 Abmat Sit-ups 25 Wall Balls 25 Pull-ups 800 Run or 800 Row Post wall ball weight used and thoughts to comments! July 5, 2009 CFLV “WOD” 7-21-09
Kettlebell Workout: 4×8’s (30 secs work, 15 secs rest) KB Swings KB Clean & Press KB Single Arm Squat KB Renegade Row Tactical Pull-ups Dips KB Renegade Lunge KB Grip Row Post thoughts to comments. July 5, 2009 CFLV “WOD” 7-20-09A day of teaching and working Clean progressions.
Then a small “WOD”. 3 rounds: 5-10 Hang Cleans or Power Cleans (your choice) 400 Run or 400 Row (your choice) Post loads used and thoughts to comments! July 5, 2009 CFLV “WOD” 7-18-094 Rounds for time: 400 Row or 400 Run 25 Abmat Sit-ups 25 Pull-ups Post thoughts to comments! July 5, 2009 CFLV “WOD” 7-17-09“Christine” 3 Rounds for time: 500 Row 12 Deadlifts 21 Box Jumps Alex W 11:16 Kevin S 9:59 Mikelle M 10:39 Lucas A 11:26 Dave G 11:50 Brooke M 14:15 Ryan O 10:49 Angelo D 9:50 Archie A 10:43 Daniel W 10:55 Mark O 10:39 Phil H 10:30 Chris S 10:41 Steve M 10:28 Mario M 12:12 Rob H 11:12 Ali H 13:12 Jen R 12:33 Casey P 12:29 Kevin H 16:00 Erin T 12:10 Markus 10:10 Chad 12:13 Post Deadlift load used and thoughts to comments! CFLV “WOD” 7-16-093 Rounds For time: 12 Kettlebell Clean & Press per arm 400 Run 12 Kettlebell Overhead Swings 400 Run 12 Burpees 400 Run Ian J 23:17 Kevin S 23:17 Alex W 24:06 Dan Z 24:07 Mikelle M 24:33 Angelo D (rowed) 25:04 Rob H 34:23 Lucas A 30:48 Ryan O 29:41 Ryan P 26:14 Post KB weight used and thoughts to comments! July 5, 2009 CFLV “WOD” 7-15-09500 Row 400 Run 10 Abmat Sit-ups 500 Row 400 Run 20 Abmat Sit-ups 500 Row 400 Run 40 Abmat Sit-ups 500 Row 400 Run 80 Abmat Sit-ups Post thoughts to comments! |
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