CFLV “WOD 10-30-09
10 rounds for time:
10 Kettlebell Swings
10 Burpees
Ian J 11:47 Alex W 14:05 Ryan O 15:20 Rader 8:28 Ali H 12:49 Matt J 12:41
Post KB loads used and thoughts to comments!
|
Archive for: October 2009October 5, 2009 October 5, 2009 CFLV “WOD” 10-29-09For time: 400 Run 15 KB Double Dead Clean/Rack Squat/Push Press 4 Rounds Ian J 17:29 (35lb KB’s) Alex W 15:35 (35lb KB’s) Ryan O 13:50 (26.5lb KB’s) Post thoughts to comments! October 5, 2009 CFLV “WOD” 10-28-095 rounds for time: 500 Row 50 Double Unders 10 Pull-ups Ian J 24:18 Dave G 24:21 Alex W 26:20 Rob H 21:33 Ali H 21:50 Dana S 21:26 Tara S 22:11 Shawn 22:34 Post any scaling and thoughts to comments! CrossFit Lehigh Valley welcomes are newest members/friends, Tara and Shawn! They did awesome in their first official “WOD”. October 5, 2009 CFLV “WOD” 10-27-09For time: 100 V-ups (8lb) med ball 10 Turkish Get-ups per arm, 21 Pull-ups 8 Turkish Get-ups per arm, 15 Pull-ups 5 Turkish Get-ups per arm, 9 Pull-ups 100 Push-ups Lucas A 32:20 Alex W 30:41 Ian J 27:48 Brooke M 31:24 Matt J 28:27 Rader 27:11 Post KB used and thoughts to comments! October 5, 2009 CFLV “WOD” 10-26-09Deadlifts 5×5: Lucas A 135×5, 135×5, 135×5, 135×5, 135×5, 175×5 Dave G 135×5, 135×5, 135×5, 135×5, 135×5, 135×5 Ian J 225×5, 225×5, 225×5, 275×5, 295×5 Rader 155×5, 155×5, 155×5, 155×5, 155×5 Ali H 95×5, 95×5, 95×5, 95×5, 95×5 Dana S 85×5, 85×5, 85×5, 85×5, 85×5 Alex W 225×5, 225×5, 225×5, 275×5, 295×5 Awesome effort everyone. Great job fighting for good form! 5 minutes rest then 500 Row for time: Congrats to some Personal Bests on the rower. Ian J 1:26.5 Alex W 1:25.7 Dave G 1:34.2 ——- Post thoughts to comments! October 5, 2009 CFLV “WOD” 10-23-095 rounds for time: 30 Wall Ball Shots 15 Pull-ups Tasia A 9:52 Brooke M 11:22 Ian J 11:18 Dave G 12:22 Leidy 9:48 Alex W 12:32 Ryan O 11:10 Ali H 12:02 Rob H 12:29 Rader 10:55 Markus 11:05 Post thoughts to comments! CFLV “WOD” 10-22-09For time: 100 Kettlebell Swings Lucas A 4:20 Ryan O 3:51 Brooke M 5:49 Ian J 3:57 Dave G 3:57 Alex W 3:13 For time: 10 Double Kettlebell Dead Clean and Press, Sprint 100 yards 10 Burpees, Sprint 100 yards 10 Kettlebell Thrusters, Sprint 100 yards 15 Double Kettlebell Dead Clean and Press, Sprint 100 yards 15 Burpees, Sprint 100 yards 15 Kettlebell Thrusters, Sprint 100 yards 20 Double Kettlebell Dead Clean and Press, Sprint 100 yards 20 Burpees, Sprint 100 yards 20 Kettlebell Thrusters, Sprint 100 yards Brooke M 18:24 Ian J 23:11 Dave G 25:30 Lucas 18:22 Alex W 13:27 Ryan O 15:28 Rader 21:36 Post any scaling, KB loads used and thoughts to comments! October 5, 2009 CFLV “WOD” 10-21-094 rounds for time: 400 Run or 400 Row 10 Parallettes Push-ups/Dips 10 Box Jumps 20″ 10 V-ups (8lb) Post thoughts to comments! Ali H 18:46 Rader 16:36 Rob H 19:29 Dana S 16:36 CrossFit Total: Alex W Deadlift 345lb Squat 315lb Press 105lb = 765lb Total Nice job Alex! October 5, 2009 CFLV “WOD” 10-20-09For time: 100 Row, 10 Kettlebell Swings, 10 Pull-ups 200 Row, 10 Kettlebell Swings, 10 Pull-ups 300 Row, 10 Kettlebell Swings, 10 Pull-ups 400 Row, 10 Kettlebell Swings, 10 Pull-ups 500 Row, 10 Kettlebell Swings, 10 Pull-ups 600 Row, 10 Kettlebell Swings, 10 Pull-ups 700 Row, 10 Kettlebell Swings, 10 Pull-ups 800 Row, 10 Kettlebell Swings, 10 Pull-ups 900 Row, 10 Kettlebell Swings, 10 Pull-ups 1000 Row, 10 Kettlebell Swings, 10 Pull-ups Lucas A 41:42 Ian J 36:43 Alex W 40:42 Post KB loads used and thoughts to comments! October 5, 2009 CFLV “WOD” 10-19-09For time: 800 Run 10 Push Presses 800 Run 15 Push Presses 800 Run 20 Push Presses 800 Run 25 Push Presses Then 5 Rounds of 10 Squat Thrusts, 10 V-ups: Ryan O 24:07 Leidy 27:08 Tasia 27:16 Lucas 30:04 Rader 23:50 Pickens 24:26 Dana S 23:35 Ian J 21:57 Alex W 22:53 Post any scaling, loads used and thoughts to comments! October 5, 2009 CFLV “WOD” 10-16-09For Time: 500 Row 10 SDHP 10 Wall Ball 500 Row 15 SDHP 15 Wall Ball 500 Row 20 SDHP 20 Wall Ball 500 Row 25 SDHP 25 Wall Ball Daniel W 17:37 Leidy 19:06 Alex W 20:00 (ran 800’s in place of 500 rows) ——- Rader and Markus worked deadlifts. Rader 1×95, 1×125, 1×155, 1×175, 1×190, 1×205, 1×205, 1×205, 2×10-95. Congrats Rader on a new PR of 205lbs! Markus 1×135, 1×225, 1×245, 1×265, 1×285, 1×305, 1×315, 1×315, 1×335, 1×335, 1×335, 10×225 Post thoughts to comments! October 5, 2009 CFLV “WOD” 10-16-09For time: 10 KB Swings 10 Double KB Clean & Press 10 Knees to Elbows 10 Deck Squat Wall Ball 15 KB Swings 15 Double KB Clean & Press 15 Knees to Elbows 15 Deck Squat Wall Ball 20 KB Swings 20 Double KB Clean & Press 20 Knees to Elbows 20 Deck Squat Wall Ball 25 KB Swings 25 Double KB Clean & Press 25 Knees to Elbows 25 Deck Squat Wall Ball Lucas A 34:59 Ryan O 34:48 Brooke M 29:17 Ian J 23:37 Post loads used and thoughts to comments! October 5, 2009 CFLV “WOD” 10-14-09For time: “Blackjack” 1 Push-up/21 Sit-ups-2 Push-ups/20 Sit-ups-3 Push-ups/19 Sit-ups 4 Push-ups/18 Sit-ups-5 Push-ups/17 Sit-ups-6 Push-ups/16 Sit-ups 7 Push-ups/15 Sit-ups-8 Push-ups/14 Sit-ups-9 Push-ups/13 Sit-ups 10 Push-ups/12 Sit-ups-11 Push-ups/11 Sit-ups-12 Push-ups/10 Sit-ups 13 Push-ups/9 Sit-ups-14 Push-ups/8 Sit-ups-15 Push-ups/7 Sit-ups 16 Push-ups/6 Sit-ups-17 Push-ups/5 Sit-ups-18 Push-ups/4 Sit-ups 19 Push-ups/3 Sit-ups-20 Push-ups/2 Sit-ups-21 Push-ups/1 Sit-ups Rader 16:00 Alex W 16:00 Dana S 18:33 Ali H 18:10 Ian J 18:15 Post thoughts to comments! October 5, 2009 CFLV “WOD” 10-13-09For time: 5 rounds of Ladders. Round 1
Round 2
Round 3
Round 4
Round 5
Alex W 23:48 Lucas A 25:49 Ian J 21:40 Rader 25:30 Post KB loads used and thoughts to comments! October 5, 2009 CFLV “WOD” 10-12-09“300” For time: 5pm 50 Air Squats 50 Push-ups 50 Abmat Sit-ups 50 Squat Thrusts 50 V-ups (8lb med ball) 50 Burpees Mikelle M 14:12 Brooke M 20:13 Nicole D 15:47 Alex W 15:30 Lucas A 19:33 Ryan O 15:48 Matt J 14:23 Daniel W 13:48 Dave G 19:51 6pm 50 Air Squats 50 Push-ups 50 Abmat Sit-ups 50 Box Jumps 20″ 50 V-ups (8lb med ball) 50 Burpees Ian J 10:42 Rader 12:19 Ali H 12:40 Markus 10:30 Post thoughts to comments! |
||
|
