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.