CCH Lynn - 01/02/13

Press
3 x 5
CCH - 45 x 5, 65 x 5, 80 x 555 (easy)
Lynn - 18 x 5, 33 x 5, 38 x 555 (hard)

4 RFT of:
20 Singles
15 KB Swings, 1 pood/25#
10 Squats
1 Downback
CLH - 15# KB, squat to 4 x 15 bumpers 11:01
CCH - 1 pood KB 20:44

Finale: 20 Pull-ups and 20 Dips - CLH did ring rows and dips with 2 x purple and 2 x green.

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)

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.

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 10/11/12

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

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 - 06/21/12

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 - 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

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 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

05/20/12

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