CLH, CCH - Wednesday 12/26/12

Baseline Metcon
200m walk/run
15-12-9 reps for time of:
Squats
Push-ups
Pull-ups
200m walk/run

CCH 32:59 (Green/Purple and add another Purple for last 1/2 WOD, push-ups from knees after first round)

CLH 11:02 (4 x 15# for squats, Push-ups 9 up, ring row)

CLH, CCH - Sunday 12/22/12

Squat
3 x 5
CLH - 4 x 15# @ 18#
CCH - 130



3 rounds of 3:00 AMRAP, with 1:00 rest between:
3 SDHP, 105#75#
6 Push-ups
9 Box Jumps, 24"/18'

CLH
3 SDHP, 18#
6 Push-ups, 7 showing
9 Box Jumps, 1 mat
3 full + 3, 2
3 full + 3, 5
3 full + 3, 4

CCH, Lynn Tuesday, 12/18/12

Warm up
3 rounds of:
1 Burpee
5 Squats
5 Easy Pull-ups/Ring Rows

Deadlift
5-5-5-3-3-3  (Mom - 63# last time)
Lynn - 33-53-63-73-83-83
Cale - 45-75-95-115-135-155

Cale: 12 minute AMRAP of:
5 Box Jumps, 18"
5 Pull-ups, 2 x Prp + 1 x Gr.
5 Wallballs, 10#
10 Singles
5 full rounds + 5 Box Jumps

Mom: 12 minute AMRAP of:
3 Barbell Hang Power Cleans, 33#
3 Barbell Push Presses, 18# (last round 33#)
10 Squats (4 x 15#)
10 full rounds exactly

Finale: 20 Sit-ups and 1:00 plank (Cale 10 KTE and plank)

Saturday 12/15/12

Press
3 x 5

CLH
18 x 5
33 x 5
43 x 5 (some knee bend)
38 x 5, 5

4 RFT of:
10 Ring Rows
10 Walking Lunges
10 Wallballs, 6# (4 x 15# + 1 x 10# plate)
10 Singles
CLH - 12:05

Finale: Complete 20 sit-ups with GREEN band then :30 plank (held continuously)

CLH, CCH - Tuesday 12/11/12

Skill work:
Hang Power Clean

Squat
3 x 5
CCH - 120#
CLH - 15# (5 x 15# bumpers)

12 minute AMRAP of:
5 HPC, 135#, 95#
7 Wallballs, 20#/14#
9 Pull-ups
CCH - Green, Purple, Purple bands (1st half with just one purple band), Push-ups 2nd half from knees. 32:59
CLH - Squats to 4 x 15#, Push-ups to 9th ring from bottom, ring rows. 11:02


Finale: 2 minutes per leg in Flamingo

CLH - Saturday 12/08/12

Deadlift
5-5-5-5-5
33-63-63-63-63 (worked on form)

7 RFT of:
4 Wallballs, 6# (5 x 15#)
6 Step-ups, 6"
8 Ring Rows
7:30

Finale: 20 Sit-ups (blue band)

CCH and CLH Monday, 12/03/12

Warm up:
3 rounds:
1 Down back - nice pace, faster on way back.
3 Burpees (CLH against wall and jump/clap over head)
6 Squats

Press
5-5-5-5-5

CLH - 15-15-33-33-33
CCH - 33-43-53-63-68

L-Sits
5 sets of max hold

Tabata Sumthin
8 rounds of :20 on, :10 off of:
Ring Rows CLH - 70, CCH - 45
Lines CLH - 13.75 (side steps), CCH - 35
KB Swings - CLH - 74 (5#), CCH - 54 (10#)

Finale:
Complete 30 Squats, not for time.

CCH & CLH 11/27/12

Squat
5-5-5-5-5
CLH - 6# to 15# x 4
CCH - 45-65-85-105-115

"1/2 Cindy"
10 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CLH - 5 rounds exactly (ring row, push up to 9th up, squat to 5 x 15#)
CCH - 1 round exactly (Green and purple band, knee push-ups)

Finale: Flamingo stretch

Natalie - 11/15/12

At Urban

Power walk x 200m
7 push-ups
7 squats
Repeat two more times

On monkey bar things, 10 Ring Rows

Pull-ups
Hang x 5 rounds

Bike
"Tosh"
3 x (1/2 mile, 1 mile, 2 miles)
Rest the same interval as the distance takes to ride.

Finale:
Plank x 4 rounds of :45

Natalie - 11/08/12

Warm up
1 Down back
3 Push-ups
6 Walking Lunges
12 Jumping Jacks

Squat
3-3-3-3-3
48-53-63-68-73 (PR)

"Barbara-ish"
4 RFT of, resting 2:00 between rounds:
20 Pull-ups (Ring Rows)
30 Push-ups (On Barbell)
40 Sit-ups
50 Squats
Round 1: 5:17
Rest 2:00
Round 2: 8:40
Rest 2:00
Round 3: 10:07
Rest 3:00
Round 4: 9:38

Finale - Stretch

Natalie - 11/5/12

Warm up
3 rounds
7 Squats
7 Light KB Swings
7 HPC (15#)

Push Press
5-5-5-3-3-3
33-38-43-48-53 x 2 - 53 x 1 (PR)

7 RFT of:
5 Deadlifts, 63#
10 Squats
5 Push-ups (On ground)
10 Ring Rows
14:37

Finale: 1:10 plank, rest 1:10. 1:00 plank, rest 1:00. :45 plank.

Natalie - 11/1/12

Warm up:
1 FAST down-back
3 Burpees
Burgener warm-up

Skill:
HPC
5-5-5-3-3-3
15-33-38-43-48-53(2+1)

Squat
5-5-5-3-3-3
33-43-53-58-63-68

Finale:
50 Push-ups in as few rounds as possible. Must touch chest to bar or it doesn't count.
GREAT REPS!
10, 10, 7, 6, 6, 3, 3, 3, 2, 1

Natalie - 10/29/12

Warm up:
Burgener warm up

Skill: Hang Power Clean

Push Press
5-5-5-5-5
33-38-38-43-43
GREAT FORM!

12 minute AMRAP of:
10 Sit-ups
10 KB Swings, 10#
10 33# squats to ball. No rep if no touch.
10 Pull-ups on bar
5 full rounds, plus 10 sit-ups and 8 KB swings. Round 3 no weight on squats.

Finale: 3 x :50 in plank. Rest same.

Natalie - 10/25/12

At Urban

Warm up:
Rowing lesson - 300 yards
10 push-ups
10 squats
row 300 yards

Pull-ups - 5 rounds of negatives

Elliptical - 9 x 1:00 on, 1:00 off. Cover max distance each round.
Level 5, 198 - 206 strides per minute.

Finale:
50 squats in fewest rounds possible (2 rounds)

Natalie - 10/22/12

Squat
5-5-5-5 (last set we didn't do due to low back pain)
33 - 48 - 53 - 58
VERY good squats.

5 RFT of:
1 down back
5 Burpees
10 Sit-ups
20 Step-ups
12:52

Finale:
:30 each, resting :30 between
Superman hold
Alternating leg/arm in plank
Leg lifts
Frog kicks (hurt her lower back)
Plain old plank

Natalie - 10/18/12

On track:
1/4 lap, 5 Push-ups, 5 Squats x 1 full lap.

In women's room:
DB Press
5-5-5-5-5
10-10-10-10-10#

Pull-ups
Natalie do reverse or lat pull-downs x 3 sets

E2MOM for total of 12 minutes:
Walking Lunges x 20
5 Push-ups
10 Squats

Finale:
Plank
3 x :45, resting :45 between

Natalie - 10/15/12

Back Squat
33 - 5
43 - 5
53 - 5 (high)
53 - 5 (high)
53 - 5 (better)

5 rounds NOT for time:
10 Ring Rows (lower)
10 Squats
10 KB Swings, 10#
10 Sit-ups
10 Push-ups

1 round Kunz Abs

Natalie 10/11/12

Natalie 09/10/12

Press
3 x 5 @ 43#

L-Sits
4 x :15, resting :30

5 RFT of:
5 Burpees
10 Ring Rows
15 Squats
1 Down-Back

Finale: Foam roller

Natalie 08/27/12

Squat
3 x 5 @ 63#

10 minute AMRAP of:
10 Wallballs, Green ball (Squat to 25, 10, VB)
10 Walking Lunges
10 KB Swings, 10#
Last time completed 4 rounds exactly. Last time used the lower wallball target and 5# KB. 
This time got all but one rep of 5 rounds exactly using 10# KB and higher wallball target.

Finale:
20 perfect push-ups

Natalie 08/23/12

Deadlift
5-5-5-3-3-3
33
63
83
93
103
113

5 RFT of:
10 Ring Push-ups
10 Ring Rows
10 KB Swings, 10#
10 Sit-ups
9:33

Finale:
2 x 1:00 plank

Natalie 08/16/12

Warm up:
3 rounds
2 worm walks across mat
5 squats
5 wallballs

Push Press
3 x 5 @ 43

2 rounds for time of:
1 lap around the block
15 Push-ups
10 "In Place" Lunges

CHS - 08/08/12

Back Squat
3 x 5 @ 12# to 35 only

12 minute AMRAP of:
5 Power Clean Thrusters
5 Push Press
5 KB Swings
15 Singles

Finale:
25 Sit-ups with green only

CLH - 08/05/12

L sits

Deadlift
5-5-5-3-3-3
33
63
83
103
123
133

4 RFT of:
10 Ring Rows
10 Walking Lunges
10 Wallballs, 7#, to 35# and wallball
10 Singles
16:16

Finale:
25 Sit-ups with Green and Purple

Natalie - 08/13/12

Squat
3 x 5 @ 53#

L sits
4 x 12 seconds

3 RFT of:
200m Med ball carry
15 Wallballs
10 Burpees
12:24

Finale:
10 PERFECT Push-ups

CLH - 08/02/12

Squat
3 x 5 to 35#
8#

Press
3 x 5 @ 33#

10 minute AMRAP of:
10 Singles
10 KB Swings
10 Push-ups
1 Burpee
5 full rounds plus 10 jumps plus 3 KB Swings

Natalie 07/19/12

Warm up

Skill:
HPC


Back Squat
3 x 5 @ 53 - Full Depth


10 minute AMRAP of:
5 Ring Rows
10 Push-ups (on barbell)
15 Squats


Finale:
Hold plank for 2 rounds of 1:00

CLH - 07/18/12

Back Squat

3 x 5 @ 8# to 25 and Ball 

For time:

40 Singles

30 KB swings, 15#

20 Ring Rows, heels on crack

10 Box Jumps, 1 2/3 mats

1 Burpee

10 DB Presses, 10#

20 Sit-ups, blue band

30 Push-ups, #33 feet 1/2 way thru mat

40 Singles

CLH - 07/10/12

Skill Work:
HP Clean


Deadlift
5-5-5-3-3-3
33 - warm up
63 - 5
83 - 5
103 - 5
123 - 3
133 - 3
143 - 3 (3 rep PR)


15 minute AMRAP of:
5 Push-ups (8 notches showing)
7 Box Jumps (1.3 mats)
10 Walking Lunges
20 Singles
6 full rounds plus 5, 7, 5 lunges

Natalie - 07/16/12

Deadlift
3-3-3-1-1-1
33
63
83
93
103 (old PR)
113


4 RFT of:
10 1 arm DB GTO (5 each arm)
20 Wallballs
1 Down back
At some point, complete 50 sit-ups in the workout - you choose how you break them up.


Finale:
20 Awesome Push-ups

Natalie - 07/11/12

L Sits
4 x 15 seconds, resting :15


Push Press
5-5-5-5-5
Broom
15
33
38
43
48


"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows)
Push-ups (Try barbell in rack)
Sit-ups (Blue Band)
Squats (35# and wallball)
Record your total number of reps (usually would be lowest number).


Finale: Stretches

CLH - Saturday 07/07/12

Skill Work:
L sits
4 x 18 seconds (did 15 seconds last time)


Push Press
5-5-5-5-5
PVC
------
33 - 5
38 - 5
43 - 5
48 -5
53 - 5


"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows) 7,7,7,7,7,6,7,7 = 55
Push-ups (barbell in rack) 9,9,9,9,9,8,8,10 = 71
Sit-ups (Blue Band with 36# DB for feet) 8,7,8,7,8,7,5,7 = 57
Squats (35# and wallball) 6,7,7,6,7,7,7,6 = 53
Record your total number of reps (usually would be lowest number). 236


Finale: Spend 2 minutes in box stretch and 2 on thigh mash.

CLH - Tuesday 07/03/12

WU
3 rounds of:
1 down back
10 Push-ups
10 Walking Lunges

Back Squat
3 x 5 @ 8#, down to 35# bumper only! (PR)

15 minute AMRAP of:
1 down back
3 PVC HPS, 8#
6 PVC OHS, 8#
9 Push-ups, wall
12 Singles
7 full rounds plus 1/2 down back

Finale: 1:30 total plank (up push-up position)

CLH - Saturday 06/30/12

WU:
3 rounds
5 squats
5 pass thrus
5 DB presses - 5#
1 Burpee


Skill work:
Sit-ups 5 x 8, resting :15
OHS


Deadlift
3-3-3-1-1-1
33 - 5
63
83
103
123
133
143



7 RFT of:
5 Ring Rows
5 Box Jumps, 1 mat
5 KB Swings, 15#

Rest 3:00

1 Down-back on the :30 x 10 rounds

Natalie - 07/05/12

WU:
5 jumping jacks
5 squats
5 pass thrus
5 ring rows

Back Squat
3 x 5 @ 53# (Get full depth each time)

5 rounds for time of:
10 Wallballs
10 Ring Rows
10 Jumping Lunges (scissor legs in air)
10 Ring Push-ups


Finale:
Hang on pull-up bar for total of 1:00

CLH - Thursday 06/27/12

WU:
2 rounds of:
10 Jumping Jacks
2 Burpees
10 Walking lunges
10 Push-ups

Press
3 x 5 @ 48# - got 2 (too heavy)
2 x 5 @ 40

L-sits
4 x 15 seconds

Sit-ups
Use towel/blue band 5 x 5 sets, resting :15

DU's
:30 on, :30 off x 4 rounds

4 RFT of:
7 Squats (45 only)
7 Push-ups HARD ONES (to the 15# bumper plates)
7 DB Thrusters, 5#
1 Down back
8:44

Natalie - 06/25/12

WU:
Dynamic stretching, alternating with:
5 squats/push-ups/pass thrus/walking lunges x 2

L sits - Do several short ones first
Tuck - last time 9, 7, 9, 10, 11 = 46 seconds
This time: Tuck - 12 seconds each time x 5 rounds

Deadlift
5-5-5-3-3-3
33 - warm up
53-5
63-5
73-5
83 -3 (last weight - got 5)
93-3 PR
103-3 PR

4 rounds for time of:
15 Box Jumps, 1 step
15 KB Swings, 10#/15# for 3/4 rounds
200m run

Finale:
30 Push-ups - great ones! Try no knees next time

CLH - Monday 06/25/12

Warm-up:
3 rounds of:
10 jumping jacks
10 walking lunges
10 push-ups
10 singles

Back Squat
3 x 5 @ 30# (Down to JUST a 45 and wallball!!!)

Deadlift
5-5-5-3-3-3
33 - warm up
63 - 5
83 - 5
103 - 5
113 - 3
123 - 3
133 - 3 (3 rep PR)

Pull-ups
5 x negatives (Blue band)

7 minute AMRAP of:
5 Wallballs, 7#, 9' target (Down to JUST a 45 and wallball!!!)
5 Push-ups (to CHS box tall way)
5 Ring Rows
10 singles
3 full rounds + 5 Wallballs + 5 Push-ups + 5 Ring Rows

Natalie - 06/21/12

With Lindy

WU:
Walk/jog to end of street and back, then
3 rounds of:
3 Burpees
6 Walking Lunges
9 Thrusters, broom, 15#, 15#

Press
3 x 5 @ 33# (last time got 4, 5, 4)
15 - 5
33 - 5, 5, 5

3 rounds of:
1:00 on, :30 off at each of the following:
Squats: 28, 30, 29
Ring Rows: 28, 32, 16 (light headed)
Lines (Driveway cracks) (20, 20, 18)
Push-ups: 20 (not full depth), 10, 10 (better depth)
If you fail to achieve the same reps in a given round for one exercise, at the end of the WOD you owe 1 burpee for each rep difference.

Finale:
2:00 in plank.

CLH - Tuesday 06/19/12

At Urban

WU:
Walk 5 minutes, increasing speed 
3 rounds of:
5 Squats
5 DB HPC - 5#
5 Push Press - 5#
5 NO WEIGHT Reverse Alternating Lunges
5 Singles

10 minute EMOM of:
3 DB HPC, 7.5 each
3 DB Push Press, 7.5 each
3 Reverse Alternating Lunges (each leg) (no weight) - down to foam roller

Rest 5:00

7 minute AMRAP of:
10 Singles
5 Wallballs, 8# medball, squat to blue thing, 45, 25# plates, plus 2# med ball.

Natalie - 06/18/12

WU:
3 x 10 each:
Push-up
Squat
Step-up
200m run

Squat
3 x 5 @ 53#
15-5
33-5
43-3
53-5,5,5 (Struggled with consistency in depth)

4 RFT of:
200m run
5 Wallballs, Green ball to 7' target
10 OHS, 15# (rounds 3, 4 switched to OH Walking Lunges with 10#)
15 Jumping Jacks
11:27

Finale: 30 Push-ups on 25,10 bumper plates

CLH - Saturday 06/16/12

At Urban

WU:
Walk .15 miles
5 wall push-ups
5 squats
x 3 rounds

Skill work:
DB HPC

20 minute AMRAP of:
400m run
10 Push-ups
10 DB HPC, 10# each
4 full rounds, plus .17 miles - got up to 4.2 mph

CLH - Thursday 06/14/12

WU:
3 rounds
6 Walking Lunges
5 Pass Thrus
4 Wall Push-ups
3 Squats
2 HPS - broom
1 Burpee

Skill work:
Double-Unders
L Sits
5 x 12 seconds

Press
3 x 5 @ 43

3 RFT of:
10 Thrusters, 15#
10 SDPH, 15#
1 Down-back

CLH Monday 06/11/12

WU:
Walk
Dynamic Stretching

3 rounds of:
2 Burpees
6 pass thrus

OHS - 15# bar
2 x 5 to 45, 25, 10, wallball

Squat
3 x 5 @ 48 (to 45, 25) New Depth!
33 x 5
43 x 5
48 x 3, 5, 5

15 minute AMRAP of:
5 Push-ups, KNEES (first time) to 45, 25, 10 (lower next time)
10 Pull-ups (ring rows)
15 Wallballs, Green ball to 45, 25, wallball
20 KB Swings, 5#
25 Singles
2 full rounds + 5, 10, 15, 18

Natalie Monday 06/11/12

WU:
Dynamic stretching
--Lunge and twist
--Spiderman
--Lunge and pullback
--Frankie
4 rounds of:
3 Burpees
6 Pass Thrus

Skill work:
OHS (up to 15# bar - lower back pain)

Deadlift - next time teach switch grip and get to 103 x 3
5-5-5-5-5
15 - 5
33 - 5
53 - 5
83 - 5
83 - 5

2 rounds for time of:
20 Ring Rows (Two bricks)
30 Push-ups (Knees - next time use bumper)
40 Sit-ups
50 Squats (25#, green ball)
1 full + 20 ring rows + 30 push-ups + 33 sit-ups

CLH Friday 06/08/12

Deadlift
3-3-3-1-1-1
33 (5) - 73 - 93 - 103 - 113 - 123 - 133

5 RFT of:
25 Push Presses, 15#
25 Singles
12:45

Finale: :30 plank knees and hands

Natalie Thursday 06/07/12

Natalie

WU:
3 rounds of:
200m walk/jog
5 Squats (25,10, volleyball)
5 Push-ups
5 Walking Lunges

Skill work:
L-sits x 5
Tuck - 9, 7, 9, 10, 11 = 46 seconds

Press
5-5-5-5-5
Broom-5
15-5
33-4
33-5
33-4

10 minute AMRAP of:
10 Wallballs, Green ball (Squat to 25, 10, VB)
10 Walking Lunges
10 KB Swings, 5#
4 rounds exactly

CLH Tuesday 06/05/12

Skill work:
L sits
5 x max hold - 10 seconds

Push-ups
Work on push ups to steps


Hills!

10 Sets of 1:00 of Hill walking/running. Rest time is the time it takes to walk back down, plus :30. Rested 2:00 between rounds 5 and 6.

Natalie Monday 06/04/12

Discuss exercise history and goals.
- Tone 


Walk 1 down back

5 knee push-ups

5 squats - Wallball

5 ring rows - Increasing length each time

5 pass thrus

Repeat total of 3 rounds

Back squat

5-5-5-5-5

Air, Broom, 15#, 33#, (lower target to 25, 10, Green), 33#, 33#

Baseline metcon:

400m run

15-12-9 reps of:

Squats - 25, 10, Green ball

Push-ups - Knees

Pull-ups - Ring Rows

400m run

12:43

CLH Saturday 06/02/12

Warm-up
5 Jumping Jacks
1 Burpee
5 Squats, 45, 25, 10

Skill work:
Bar hang - 15 seconds x 3

Press
3 x 5 @ 43
5, 3, 5

5 RFT of:
5 Ring Rows (make them hard!)
10 Walking lunges
10 Jumping Jacks
1 Burpee
8:20

05/31/12

Skill work:
Hanging from bar

Switch grip


Deadlift
5-5-5-3-3-3
(33, 63, 83, 103, 113, 123 PR)


10 minute AMRAP of:
5 HPC, 15# bar
10 Push-ups (to shelf)
15 Thrusters, 15# bar to 45, 25, 10 bumpers
4 rounds exactly

05/22/12

Squat
3 x 5 @ 48
45,25,10

5 RFT of:
1 down back
10 Singles
5 Thrusters, 15# bar
45,25,10
11:38

05/20/12

Lynn

Press

3 x 5 @ 38

"Half Cindy"

5 Pull-ups

10 Push-ups

15 Squats

6 full rounds + 5 +10 +1

Squat to 45,25,10

Ring rows

Wall push-ups