CLH, CCH - 01/31/13

Squat
CLH - Depth
3 x 5 @ 18#, to 4 x 15# bumpers

1:00 of each, max reps, resting 1:00 between each exercise.

Ring Rows, 24 reps
Squats, 25 reps (4 x 15# bumper)
KB Swings, 29 reps, (15# DB)
Wallballs, 11 reps, 6# ball (4 x 15# bumper)
Sit-ups, 22 reps (green band)
Reverse OH Lunges, 14 reps, (10# bumper)

Finale: Stretch

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

Lynn 01/06/13

Deadlift
5-5-5-3-3-3
33-63-73-83-93-103

12 minute AMRAP of:
7 Wallballs, 10# (4 x 15# bumpers)
7 Burpees (on wall)
7 Ring Rows
5 full rounds plus 1 Wallball

Finale: 30 Sit-ups with Green band. Next time use purple.

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.

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)