Lyn - Saturday 04/20/13

Back Squat
13 - 5
18 - 5
23 - 5
28 - 5
33 - 5
All to 18" box. Next time, use 12" box and lighter weight again.

4 RFT of:
10 Singles
10 Walking Lunges
10 Ring Rows
5:47? Shoot, I can't find this time anywhere!

Finale: 40 sit-ups with purple band. Next time, use 2 reds.

Lynn - 04/09/13

Back Squat, 18"
5-5-5-5-5
8-8-13-13-13

10 minute AMRAP of:
10 Ring Rows
10 Deadlifts, 63#
10 Jumping Jacks
5 full rounds plus 10 Ring Rows, 10 Deadlifts

Couch stretch and ham stretch

Lynn - 02/24/13

Back Squat
3 x 5 @ 8# (3 x 15#)

"Half Cindy"
5 Ring Rows
10 Push-ups (6 showing below)
15 Squats (4 x 15#)
6 full rounds plus 5, 10, 9 Squats
Big PR!

CLH - 02/11/13

Squat
3 x 5 @ 18# (3 x 15#)

4 RFT of:
10 Wallballs
10 KB Swings
10 Singles
5:10

Finale: 2 sets of 10 dips, 2 sets of 15 sit-ups, red band

CCH, CLH - Sunday 01/13/13

Cale
Back Squat
3 x 5 @ 130

10 minute AMRAP of:
1 Downback
10 OH Lunges, 15#
10 Push-ups
10 Box Jumps, 18" (some step ups)
2 full rounds, plus 1 Downback, 10 Lunges, 10 Push-ups, 5 Box Jumps

Lynn
Back Squat
3 x 5 @ 18#, to 3 - 15# plates


10 minute AMRAP of:
1/2 Downback
10 OH Lunges, 10#
10 Push-ups
10 Box Jumps, 1 mat
5 full rounds plus 1 downback and 2 Lunges

Sit-ups - 30 with Purple band

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

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

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 - 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 10/11/12

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

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

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 - 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 - 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 - 06/18/12

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 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