CrossFit Lehigh Valley

CFLV “WOD” 3-9-10

Markus — Wed, 10 Mar 2010 00:31:38 +0000

10 Rounds of:

5 Kettlebell Swings

5 Kettlebell Cleans (per arm)

5 Kettlebell Snatches/High Pulls (per arm)

10 Pull-Ups

Then:

50 Box Jumps

500 wattage row (holding 100 watts over bodyweight)

Josh V Rader Vanderhoff

Post kettlebells loads used and thoughts to comment!

CFLV “WOD” 3-8-10

Markus — Tue, 09 Mar 2010 04:44:58 +0000

5 Rounds for time:

400 Run or Row

10 Barbell Thrusters

Then:

25 Abmat Sit-Ups, 25 V-Ups (8lb), 25 Knees to Elbows

5pm: Lucas A 45lb Ryan O 85lb Tasia A 55lb Josh V 46lb

6pm: Rader 65lb Ali H 36lb Julia N 45lb Christine P 50lb

Steve M 70lb Rob H 85lb Jesse M 75lb Mike A 65lb

Post loads used and thoughts to comments!

7pm: Womens Kettlebell Class

3 Rounds: 60 seconds per exercise

Rowing

Kettlebell Swing/Clean/Press

Kettlebell Goblet Squat

Abmat Situps

Kettlebell Floor Presses

Lauri P Laura K Tresa S Joanne C Courtney A Bonny Jen S

Post loads used and thoughts to comments!

CFLV “WOD” 3-6-10

Markus — Sat, 06 Mar 2010 22:22:24 +0000

Women’s Kettlebell Class

3 Rounds:

500 m Row

20 Walking Swings

10 Clean and Press (R)

Waiters Walk (R)

10 Clean and Press (L)

Waiters Walk (L)

10 Goblet Squats

Laura K Tresa S Bonny G Jen S

Post loads used and thoughts to comment!

CFLV “WOD” 3-5-10

Markus — Sat, 06 Mar 2010 05:35:00 +0000

5 Rounds of:

10 Deadlifts (65% Max)

500 Row

10 Abmat Sit-Ups

5pm: Dave G 165 Alex W 225 Josh V 85

6pm: Mike A 135 Rader 115 Leidy 85

Post loads used and thoughts to comment!

CFLV “WOD” 3-4-10

Markus — Fri, 05 Mar 2010 07:28:45 +0000

5pm: Women’s Crew

Heavy Deadlifts. Practiced form and good technique!

CFLV “WOD” 3-3-10

Markus — Thu, 04 Mar 2010 04:59:30 +0000

20 Rope Skips

20 Wall Ball

30 Rope Skips

30 Wall Ball

40 Rope Skips

40 Wall Ball

50 Rope Skips

50 Wall Ball

500 Row

60 Rope Skips

60 Wall Ball

50 Pull-Ups

2 Minutes Double Sumani Ropes

5pm: Ryan O Tasia A Alex W Dave G Lucas A Chris H Trevor W

6pm: Mike A Mario M Steve M Rader

Post KB loads used and thoughts to comments!

7pm: Women’s Kettlebell Class

5 Rounds of:

10 Kettlebell Swings/5 Push-Ups

Followed by 25 Abmat Sit-Ups

5 Minutes Rest:

Then 5 Rounds of:

5 Kettlebell High Pulls per arm/5 Goblet Squats

Followed by 25 Abmat Sit-Ups

5 Minutes Rest:

Then 500 Row for Time:

Tresa S 2:11.5* Joanne C 2:20.2 * Erin M 2:05.4 Laura K 2:16.2*

*Personal Record

Practiced 5 Turkish Getups each side.

Post thoughts to comments!

CFLV “WOD” 3-2-10

Markus — Wed, 03 Mar 2010 03:56:07 +0000

Superset 1: KB Swings/Burpees

Kettlebell Swings 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Burpees 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

100 V-Ups (8lb)

Superset 2: KB Cleans/ Box Jumps

Kettlebell Cleans 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ryan O Josh V Alex W Dave G Leidy Rader

Post KB loads used and thoughts to comments!

CFLV “WOD” 3-1-10

Markus — Tue, 02 Mar 2010 06:39:30 +0000

10 Rounds For Time:

10 Sumo Deadlift High Pulls

10 Pull-Ups

5pm:

Dave G 65lb 16:47 Ryan O 95lb 20:09 Tasia A 66lb 18:05 Vanderhoff 95lb 15:10

Lucas A 75lb 18:57 Alex W 115lb 20:56

6pm:

Julia N 65lb 14:02 Rob H 75lb 20:50 Ali H 55lb 19:20 Rader 65lb 16:02

Steve M 95lb 12:40 Markus 95lb 14:55

Post any scaling, loads used and thoughts to comments!

7pm: Women’s Kettlebell Class

4 Rounds of:

500 Row

15 Kettlebell SDHP’s

15 Abmat Sit-Ups

15 Kettlebell Clean & Press (per arm)

Laura K Tresa S Joanne C

Post any scaling, loads used and thoughts to comments!

CFLV “WOD” 2-26-10

Markus — Sat, 27 Feb 2010 04:07:32 +0000

4 Rounds For Time:

20 Squat Thrusts

20 Box Jumps (20″)

20 Wall Ball

Daniel W 14lb 14:00 Ryan O 20lb 16:04 Rader 14lb 15:09 Leidy 14lb 14:33 Julia N 14lb 16:03

Post wall ball loads and thoughts to comments!

CFLV “WOD” 2-25-10

Markus — Fri, 26 Feb 2010 02:42:55 +0000

5pm: Lehigh Women’s Crew Team

Rowing

Deadlifts

Box Jumps

6:45pm: Blast Hockey Black

Rowing

Deadlifts

Box Jumps