CFLV “WOD” 9-30-09
For time:
2000 Meter Row
Outstanding 2K’s. Many PR’s were set and a new gym record of 6:29.5 by Ryan O’Rourke.
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Then practiced FGB elements technique and form.
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Archive for: September 2009September 5, 2009 September 5, 2009 CFLV “WOD” 9-29-09For time: 400 Run 10 Kettlebell Clean/Rack Squats 10 V-ups 400 Run 15 Kettlebell Clean/Rack Squats 15 V-ups 400 Run 20 Kettlebell Clean/Rack Squats 20 V-ups 400 Run 25 Kettlebell Clean/Rack Squats 25 V-ups Post KB loads used and thoughts to comments! CFLV “WOD” 9-28-093 Rounds for time: 500 Row 12 Deadlifts 12 Pull-ups Matt J 11;06 Tasia A 11:42 Jeet 11:25 Rader 11:24 Ryan O 11:40 Dana S 14:04 Ian J 12:09 Dave G 13:18 Alex W 15:56 Rest 5 minutes, then some fun with the ropes… Post loads used and thoughts to comments! September 5, 2009 CFLV “WOD” 9-26-094 Rounds for time: 500 Row 20 Pull-ups 20 Double Unders Post thoughts to comments! CFLV “WOD” 9-25-098 Rounds for time: 400 Run 20 Air Squats 20 Push-ups Alex W 19:25 Leidy 24:16 Brooke M 24:38 Jen R 27:06 Jeet 20:22 Rob H 26:10 Rest 5 minutes: 25 Abmat Sit-ups 25 Knees to Elbows 25 8lb V-ups Post any scaling and thoughts to comments! September 5, 2009 CFLV “WOD” 9-24-094 Rounds for time: 20 Kettlebell Swings 20 Kettlebell Burpees 400 Run Jeet 16:06 Mikelle M 18:55 Ian J 21:00 Dave G 22:15 Ryan O 18:03 Alex W 18:56 Erin T 16:00 (15 KB Thrusters, 15 Pull-ups, 400 Run, 4 Rounds) Rest 5 minutes: 250 Row, 10 Box Jumps 20″, 6 Tire Flips for time: Ian J 1:22.9 Dave G 1:43.5 Ryan O 1:24.4 Alex 1:25.9 Post KB loads used and thoughts to comments! September 5, 2009 CFLV “WOD” 9-23-09Fight Gone Bad elements practice prep review. Then 1 round of FGB as practice for next weeks FGB WOD. 5 Minutes rest then: “Karen” 150 Wall Balls for time: Ian J 6:33 20lb Tasia A 7:31 10lb Alex W 9:25 20lb Mikelle M 5:49 14lb Ryan O 5:17 14lb Dana S 6:20 10lb Jeet 5:54 14lb Jen R 3:27 (150 Air Squats) Rob H 6:08 14lb Ali H 10:16 10lb Chris S 7:22 14lb Lucas A 9:02 14lb Outstanding effort by all. Please post thoughts to comments! September 5, 2009 CFLV “WOD” 9-22-09Complete as many rounds as possible in 12 minutes of the following: 5 Kettlebell Rack Squats 5 Kettlebell Clean & Presses 5 Pull-ups This completes one round. Rest 5 minutes then: Complete as many rounds as possible in 12 minutes of the following: 20 Kettlebell Swings 20 Abmat Sit-ups This completes one round. Post KB loads used and thoughts to comments! CFLV “WOD” 9-21-094×800 Runs: Max effort trying to be consistent for all 4. Alex W 2:37, 2:52, 3:03, 2:37 Jeet 2:35, 2:48, 3:01, 3:06 Ryan O 2:45, 2:53, 2:53, 2:39 Tasia A 2:56, 3:45, 3:22, 3:31 Lucas A 3:09, 3:16, 3:29, 3:46 Matt J 3:22, 3:22, 3:07, 3:02 Mikelle M 2:53, 2:55, 2:55, 2:55 Ali H 4:04, 4:18, 4:45, 4:43 Patrick C 2:54, 2:56, 3:15, 2:49 4×800 Rows: Ian J 2:39.7, 2:39.5, 2:39.6, 2:35.7 Rader3:23.8, 3:22.6, 3:23.5, 3:21.9 Post thoughts to comments! CFLV “WOD” 9-19-09For time: 250 Row 10 Kettlebell High Pulls 10 Burpees 250 Row 15 Kettlebell High Pulls 15 Burpees 250 Row 20 Kettlebell High Pulls 20 Burpees 250 Row 25 Kettlebell High Pulls 25 Burpees Rest 5 minutes. 6 tire flips 5 Squat Thrusts 6 Tire flips 5 Burpees 6 Tire Flips 5 Burpees 12 Tire Flips Post KB loads used and thoughts to comments! September 5, 2009 CFLV “WOD” 9-18-094 Rounds for time: 20 Air Squats 20 Push-ups 20 Jacko Lunges (10 each side) 20 Squat Thrusts Run 1 Lap Daniel W 13:06 Jeet 13:18 Ian J 14:57 Leidy 16:30 Matt J 18:15 Ali H 21:53 Chris S 28:58 Rob H 22:30 Rader 19:45 Post any scaling and thoughts to comments.
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CFLV “WOD” 9-17-09For time: 800 Run 12 Kettlebell Thrusters 400 Run 12 Kettlebell Swings 400 Run 12 Kettlebell Burpees 400 Run 12 Kettlebell Thrusters 400 Run 12 Kettlebell Swings 400 Run 12 Kettlebell Burpees 800 Runs Lucas A 26:49 Ryan P 20:46 Brooke M 25:19 Jeet 21:05 Ryan O 19:32 Post KB loads used and thoughts to comments! September 5, 2009 CFLV “WOD” 9-16-095PM: 5 Rounds For Time. 500 Row 20 Push-ups 20 Box Jumps 20 V-ups (8lb med ball) 20 Wall Ball 6PM: 5 Stations. 1 minute at each station. 5 Rounds. Rower Push-ups Box Jumps V-ups Wall Ball Post wall ball used, times, and any thoughts to comments! September 5, 2009 CFLV “WOD” 9-15-0921 KB Clean & Press run 50 yards and back 15 KB Clean & Press run 50 yards and back 9 KB KB Clean & Press run 50 yards and back 10 KB Swings 10 Tire Flips 10 KB Swings 10 Tire Flips sprint 50 yards and back 10 KB Swings 10 Tire Flip hop throughs Post KB used and thoughts o comments! CFLV “WOD” 9-14-094 rounds for time:
Ryan P 23:25 Jeet 19:58 Mikelle M 21:34 Tea G 21:34 Ryan O 21:06 Tasia A 22:26 Rader 24:28 Steve M 23:20 Matt J 23:20 Ian J 20:19 Chris S 22:25 Lucas A n/t Post any scaling, loads used and thoughts to comments! |
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