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Archive for: November 2009

November 5, 2009

CFLV “WOD” 11-30-09

Filed under: CF Lehigh Valley - 30 Nov 2009

For Time:

“Karen”

150 Wall Balls

Alex W 5:38 Dave King 10:45 Lucas A 8:39 Tasia A 9:05 Matt J 9:11 Josh V 10:10

Adam W 8:53 Keagan C 7:50 Dave G 6:15 Steve M 8:30 Julia N 9:41 Rader 6:56 Rob Mc 6:55

Post Wall Ball loads and thoughts to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-27-09

Filed under: CF Lehigh Valley - 27 Nov 2009

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

Steve M 16:53 Adam W 21:49 Julia N 22:39 Kevin S 22:37 Mike D 25:16 Jesse M 16:33

Dave G 18:19 Tea 19:05 Mario M 20:28 Brendan S 22:56 Josh V 24:08 Rader 19:39

Post loads used and thoughts to comments!

Comments (0)

November 5, 2009

CFLV Thanksgiving Eve “WOD” 11-25-09

Filed under: CF Lehigh Valley - 25 Nov 2009

For Time:

500 Row

30 Deadlifts (bodyweight) or scaled

30 Pull-Ups

30 Abmat Sit-Ups

30 Burpees

Adam W Josh V Shawn S Tara S Cordano Leidy Tea G Sofia C

Ryan O Steve M Jesse M Dana S Rader

Post loads used and thoughts to comments!

Awesome Thanksgiving Eve “WOD”

Comments (0)

November 5, 2009

CFLV “WOD” 11-24-09

Filed under: CF Lehigh Valley - 24 Nov 2009

3 Rounds For Time:

500 Row

15 Double Arm Kettlebell Cleans

15 Box Jumps 20″

15 Wall Ball

Ryan O 17:36 Rader 15:30

Post loads used and thoughts to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-23-09

Filed under: CF Lehigh Valley - 23 Nov 2009

Pyramid For Time:

80 Air Squats, 40 KB Swings, 20 Push-Ups

40 Air Squats, 20 KB Swings, 15 Push-Ups

20 Air Squats, 10 KB Swings, 10 Push-Ups

40 Air Squats, 20 KB Swings, 15 Push-Ups

80 Air Squats, 40 KB Swings, 20 Push-Ups

Alex w 14:57 Dave G 16:58 Sofia C 17:03 Tasia A 15:37 Rob Mc 13:58 Rader 13:29 Shawn S 14:00

Post any scaling and KB loads used to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-20-09

Filed under: CF Lehigh Valley - 22 Nov 2009

4 Rounds
500 Row, 20 Squat Thrusts, 20 V-Ups
Alex W 17:21 Dave G 21:25

4 Rounds
500 Row, 20 Wall Ball, 20 Abmat Sit-Ups
Matt J 17:18

4 Rounds
500 Row, 20 KB Swings, 20 Abmat Sit-Ups
Rader 16:40

Post any loads used and thoughts to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-19-09

Filed under: CF Lehigh Valley - 19 Nov 2009

8 Rounds For Time:

250 Row

10 Kettlebell Snatches (per arm)

20 KB Double Arm Dead Cleans

Sofia C 32:36 Ian J 31:27 Ryan O 32:21 Rader 29:00

Post KB loads used and thoughts to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-18-09

Filed under: CF Lehigh Valley - 18 Nov 2009

5 Rounds For Time:

400 Run

30 Box Jumps (24″)

30 Wall Ball

Alex W 23:08 Tasia A 24:26 Lucas A 29:01 Ian J 23:02 Dave G 28:28

Rob H 31:52 Ali H 38:56 Rader 30:58 Jill F 29:37 Tara S 30:06

Shawn S 28:48 Ryan O 24:04 Dana S 26:26

Post any scaling, Wall Ball loads and thougths to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-17-09

Filed under: CF Lehigh Valley - 17 Nov 2009

For time:

10 KB Swings/1 Burpee, 9 KB Swings/2 Burpees, 8 KB Swings/3 Burpees,

7 KB Swings/4 Burpees, 6 KB Swings/5 Burpees, 5 KB Swings/6 Burpees,

4 KB Swings/7 Burpee, 3 KB Swings/8 Burpees, 2 KB Swings/9 Burpees,

1 KB Swings/10 Burpees, 2 KB Swings/9 Burpees, 3 KB Swings/8 Burpees,

4 KB Swings/ 7 Burpees, 5 KB Swings/6 Burpees, 6 KB Swings/5 Burpees,

7 KB Swings/4 Burpees, 8 KB Swings/3 Burpees, 9 KB Swings/2 Burpees,

10 KB Swings/1 Burpee

Ian J 17:04 Alex W 17:16 Sofia 22:11

Rest 5 Minutes:

10 Rounds of:

10 Pull-ups

10 Abmat Sit-ups

Post KB loads used and thoughts to comments!

Comments (0)

November 5, 2009

CFLV”WOD” 11-16-09

Filed under: CF Lehigh Valley - 16 Nov 2009

4 Rounds for time:

400 Run

10 SDHP’s

400 Run

15 SDHP’s

400 Run

20 SDHP’s

400 Run

25 SDHP’s

Alex W 9:02 Ryan O 9:40 Lucas A 12:08 Tasia A 12:17 Rico B 13:30 Sofia C 14:31

Jill F 11:31 Tara S 12:56 Shawn S 12:34 Ian J 11:05 Rob Mc 9:08

Post loads used and thoughts to comments!

Congrats Rader on a 2K “PR”!

Comments (0)

November 5, 2009

CFLV “WOD” 11-13-09

Filed under: CF Lehigh Valley - 13 Nov 2009

3 Rounds For Time:

500 Row

10 Burpee/Clean/Thrusters

Alex W 11:25 Ian J 10:48 Rader 11:07 Tasia 13:07 Dave G 12:12 Matt J 13:20

Post thoughts to comments!

Great week everyone. Keep up the hard work!

Comments (0)

November 5, 2009

CFLV “WOD” 11-12-09

Filed under: CF Lehigh Valley - 12 Nov 2009

3 Rounds for time:

500 Row

20 Overhead Kettlebell Swings

20 Box Jumps (”20)

20 Double Kettlebell Rack Squats

Alex W 14:02 Ian J 16:24 Rader 17:29 Ryan O 16:51

Post KB loads used and thoughts to comments!

Comments (1)

November 5, 2009

CFLV “WOD” 11-11-09

Filed under: CF Lehigh Valley - 11 Nov 2009

Hang Clean and Power Clean Wednesday:

Practiced “Hang Clean” progressions and “Power Clean” progressions. Great job everyone being patient working good form and technique!

Alex W Dave G Rob M Ali H Rob H Jen R Shawn S Ryan O Dana S

Post loads and thoughts to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-10-09

Filed under: CF Lehigh Valley - 10 Nov 2009

10 Rounds for time:

250 Row

20 KB Snatches (10 per arm)

10 Pull-Ups

Alex W 29:18 Ian J 32:38 Ryan O 29:12 Lucas A 36:00

Post KB loads used and thoughts to comments!

Comments (0)

November 5, 2009

CFLV “WOD” 11-9-09

Filed under: CF Lehigh Valley - 09 Nov 2009

4 Rounds for time:

400 Run or 400 Row

25 Box Jumps (20″)

25 Push-Ups

25 Knees to Elbows

Alex W 20:59 Lucas A 29:12 Tasia A 22:24 Dave G 31:35 Ian J 22:21 Rob Mc 23:28

Jill F 26:45 Blair 26:48 Rader 28:15 Ali H 26:16 Rob H 32:58

Post any scaling and thoughts to comments!

Comments (0)

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