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Archive for: January 2010January 5, 2010 CFLV “WOD” 1-30-108am-Women’s Kettlebell Class: 4 Rounds For Time 250 Row 10 KB Swings 10 Abmat Sit-Ups 10 KB Goblet Squats 10 KB Clean & Presses (5 each arm) Joanne 17:42 Laura 17:20 Tresa 17:25 Post thoughts to comments! 9am-Kettlebell Strength & Conditioning Clinic January 5, 2010 CFLV “WOD” 1-29-10Deadlifts: 3, 3, 3, 3, 3 Alex W 325, 325, 325, 325, 325 Lucas A 185, 185, 185, 185, 185 Dave G 205, 205, 205, 205, 205 Josh V 76, 76, 76, 96, 121 Rader 165, 165, 165, 185, 185 Christine P 96, 96, 96, 126, 126 Julia N 105, 105, 105, 115, 115 5 minutes rest then 500 Row sprint. Congrats to Josh V and Christine P for best times in the 500! Post thoughts to comments! January 5, 2010 CFLV “WOD” 1-28-105pm: Lehigh Women’s Crew 6pm: Blast Hockey Bantam B 7pm: Blast Hockey Bantam A Black 8pm: Blast Hockey Bantam B White January 5, 2010 CFLV “WOD” 1-27-10For Time: 21 Kettlebell Swings, 21 Burpees, 21 Box Jumps 20″ 15 Kettlebell Swings, 15 Burpees, 15 Box Jumps 20″ 9 Kettlebell Swings, 9 Burpees, 9 Box Jumps 20″ Alex W 50lb-kb 24″ box 7:09 Dave G 35lb-kb 9:29 Tasia A 26.5lb-kb 8:14 Ryan O 44lb-kb 7:37 Steve M 50lb-kb 24″ box 6:15 Rader 35lb-kb 6:55 Mikelle M 35lb-kb 7:19 Emily K 35lb-kb 7:31 Chris S 50lb-kb 24″ box 8:13 Christine P 15lb-kb 7:29 Keagan C 35lb-kb 6:45 Mario M 35lb-kb 6:45 Rob H 44lb-kb 30″ box 9:24 Markus 50lb-kb 24″ box 5:59 5 minutes rest then: 1-2 mins on the ropes, 8 tire flips and 25 knees to elbows Post thoughts to comments! CFLV “WOD” 1-26-105pm Class-5 Rounds For Time: Kettlebell Dead Cleans: Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps, Round 4: 20 reps, Round 5: 25 reps V-Ups: Round 1: 10 reps, Round 2: 20 reps, Round 3: 20 reps, Round 4: 40 reps, Round 5: 50 reps Wall Balls: Round 1: 10 reps, Round 2: 20 reps, Round 3: 20 reps, Round 4: 40 reps, Round 5: 50 reps Pull-Ups:
Round 1: 5 reps, Round 2: 10 reps, Round 3: 15 reps, Round 4: 20 reps, Round 5: 25 reps Lucas A 34:05 Ryan O 31:04 Dave G 35:50 Alex W 33:18 Leidy 25:58 Rader 25:49 Josh V 31:43 Post loads used and thoughts to comments! 6pm-Womens Kettlebell Elements Class: Taught “Turkish Get-Ups” Chrissy S Tresa S Joanne C Laura K Post thoughts to comments!
January 5, 2010 CFLV “WOD” 1-25-105pm Class For Time: 500 Row, 10 Thrusters, 10 Knees to Elbows 500 Row, 15 Thrusters, 15 Knees to Elbows 500 Row, 20 Thrusters, 20 Knees to Elbows 500 Row, 25 Thrusters, 25 Knees to Elbows Lucas A 28:49 Alex W 27:46 Matt J 24:35 6pm Class For Time: 10 Thrusters, 10 Abmat 15 Thrusters, 15 Abmat 20 Thrusters, 20 Abmat 25 Thrusters, 25 Abmat Rader 6:40 Leidy 7:32 Emily K 8:50 Dana S 8:01 Keagan C 12:31 Steve M 7:18 Christine P 11:38 5 Minutes Rest Then: 500 Row, 15 Thrusters, 15 Abmat as fast as possible Post thrusters loads use and thoughts to comments! CFLV “WOD” 1-23-10Women’s Kettlebell Class 3 Rounds for Time: 250 Row 10 KB Clean and Press (each arm) 5 Step-Ups 20” Box (each leg) Laura K 11:42 Emily K 11:54 Susan B 12:12 Tresa 12:57 Joanne 13:24 Post KB loads used and thoughts to comments! January 5, 2010 CFLV “WOD” 1-23-10For Time: Perform the following exercises in any order you like as long as you complete the total of each exercise! 2K Row 50 Box Jumps 20″ 50 Abmat Sit-Ups 50 Burpees 50 KB Swings Alex W 17:40 Rader 19:25 Sophia 20:29 Chris S 18:52 Post any scaling, loads used and any thoughts to comments! January 5, 2010 CFLV “WOD” 1-22-105 Rounds For Time: 10 Sumo Deadlift High Pulls 400 Run or 400 Row Leidy 65lb 17:11 Alex W 115lb 11:08 Tasia A 65lb 13:49 Chris S 115lb 13:14 Julia N 65lb 14:43 Josh V 55lb 15:33 Rader 65lb 13:28 Sherri 65lb 13:24 Rest 5 minutes: 25 Abmat Sit-Ups, 25 V-Ups, 25 Knees to Elbows Post loads used, run or row and thoughts to comments! January 5, 2010 CFLV “WOD” 1-21-105pm: Lehigh Women’s Crew 4 Rounds of: 3 Stations, 60 seconds per Station Rower Box Jumps 20″ Wall Ball 14lb 6pm: Blast Hockey Bantam B 7pm: Blast Hockey Bantam A Black 8pm: Blast Hockey Bantam A White January 5, 2010 CFLV “WOD” 1-20-104 Rounds of: Double Unders Pull-Ups Burpees Wall Ball 1st round 10 Reps, 2nd round 15 Reps, 3rd round 20 Reps, 4th round 25 Reps Ryan O 23:17 Alex W 18:14 Dave G 26:00 Trevor W 16:20 Lucas A 25:40 Matt J 17:26 Daniel W 17:39 Chris S 19:21 Kegean C 18: 48 Rob H 23:13 Rader 16:40 Mikelle M 18:28 Markus 17:07 Please post any scaling and thoughts to comments! January 5, 2010 CFLV “WOD” 1-19-10Flip 4 playing cards to determine reps: Each card represents an exercise. Kettlebell Renegade Lunge Kettlebell Double Clean/Thrusters Kettlebell Renegade Row Kettlebell Burpees Ryan O Rader Lucas A Josh V Alex W Dave G Leidy - Chris S: 5 Rounds of 250 Row, 10 Pull-Ups, 10 KB Swings Post KB loads used and thoughts to comments! January 5, 2010 CFLV “WOD” 1-18-10Deadlifts: 3, 3, 3, 3, 3 Tasia A 120lb BW Chris S 240lb BW Alex W 315lb BW+101 Rader 155lb BW+? Keagan C 195lb BW+40 Dana 95lb Mario 135lb Markus 315lb BW+165 Leidy 115lb 5 minutes rest then: 3 Rounds of: 60 second Row 5 Deadlifts (30% less weight than above) 10 Abmat Sit-Ups Post thoughts to comments! January 5, 2010 CFLV “WOD” 1-15-10For Time: 200 Jumping Jack’s 150 Air Squats 100 Push-Ups 75 Pull-Ups 50 Sit-Ups 25 Burpees Alex W 26:04 Josh V 19:40 Chris S 22:56 Dave G 26:32 Keagan C 18:32 Markus 18:33 Post thoughts to comments! |
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