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.