Nov 30 2009

November 30, 2009

Published by Breck at 12:01 am under Workout of the Day (WOD)

Monday 091130

21-15 & 9 rep rounds for time of:

Handstand push-ups

Chest to bar pull-ups

Kettlebell swings (Men 70 lbs, Women 45 lbs)

Post time to responses.

Thrusters

There will be a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December.  If the 7:00 am class has 5 or more participants throughout the month the class will become permanent.  The class will start this Wednesday, December 2nd.

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19 responses so far

19 Responses to “November 30, 2009”

  1. # Brad H.on 30 Nov 2009 at 7:50 am

    Back Squats 3 x 5 @200#

    WOD
    Subbed 30# Shoulder Press for HSPU
    Green Band Pull-ups
    35# KB-first time to use – Should have gone heavier

    Time=9:45

  2. # Andyon 30 Nov 2009 at 8:01 am

    back squats 3×5=200

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)
    as rx’d=9:42

  3. # Adamon 30 Nov 2009 at 9:06 am

    21-15 & 9 rep rounds for time of:

    Handstand push-ups (Head to Abmat on 10lb)

    Chest to bar pull-ups (Chest above but not to bar)

    Kettlebell swings (55 lbs)

    =10:40

  4. # Derkon 30 Nov 2009 at 9:43 am

    back squats 3×5=185

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    as rx’d=9:27

  5. # Terryon 30 Nov 2009 at 10:00 am

    back squats – Failed at 155lb

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Modified w/ 55lb kettlebell)

    as modified=8:28

  6. # Brodyon 30 Nov 2009 at 10:18 am

    Back squats 3×5 245#

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    as rx’d 18:59 I’m weak on the h.s.p.u.!!

  7. # Breckon 30 Nov 2009 at 10:31 am

    Back Squats
    Warm-up sets
    1×5 @ 135
    1×5 @ 225
    1×3 @ 275
    1×2 @ 315
    Work sets
    3×5 @ 325

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    As Rx’d
    All HSPU’s were nose to floor.
    Time: 8:30

  8. # Traeon 30 Nov 2009 at 10:44 am

    Back Squats 3X5 205 lbs
    21-15 & 9 rep rounds for time of:
    Handstand push-ups
    Chest to bar pull-ups
    Kettlebell swings 55 lbs
    =10:22

  9. # Justinon 30 Nov 2009 at 1:20 pm

    Back Squats
    Work sets
    3×5 @ 325

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    As Rx’d
    All HSPU’s were nose to floor
    Time: 7:03

  10. # Kevinon 30 Nov 2009 at 6:26 pm

    Back Squat
    180 x 5 x 1
    230 x 3 x 1
    280 x 2 x 1
    330 x 5 x 1

    21-15 & 9 rep rounds for time of:
    Handstand push-ups
    Chest to bar pull-ups
    Kettlebell swings (Men 70 lbs, Women 45 lbs)
    As Rx’d
    All HSPU’s were nose to floor
    Time – 12:00

  11. # Samanthaon 30 Nov 2009 at 7:22 pm

    Back Squats
    Warm-up sets
    1×5 @ 35
    1×3 @ 65
    1×2 @ 115
    Work sets
    3×5 @ 150

    21-15 & 9 rep rounds for time of:

    Handstand push-ups (15# bumper+abmat+pushup mat)

    Chest to bar pull-ups (with black band)

    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    All HSPU’s were forehead to mat
    Time: 15:41

  12. # Paigeon 30 Nov 2009 at 8:39 pm

    back squats 3×5=120

    21-15 & 9 rep rounds for time of:

    Handstand push-ups (head to abmat)

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    time=10:41

  13. # Lorenon 30 Nov 2009 at 8:51 pm

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (Men 70 lbs, Women 45 lbs)
    =9:49

    Back Squat
    3X5 @ 325

  14. # Lindaon 30 Nov 2009 at 9:57 pm

    21-15 & 9 rep rounds for time of:

    Handstand push-ups (subbed shoulder press w/15 lb dumb bells)

    Chest to bar pull-ups (subbed ring pulls)

    Kettlebell swings (used 25#)

    Time=13:24

    Back Squat
    3 sets of 5 @ 75#

  15. # Matt Son 30 Nov 2009 at 10:17 pm

    21-15 & 9 rep rounds for time of:

    Handstand push-ups

    Chest to bar pull-ups

    Kettlebell swings (70Ibs)

    10:36ish?

    Back Squat:

    3 x 5 @ 210

    Linda! I forgot the pumpkin roll thingy!

  16. # Danon 30 Nov 2009 at 10:44 pm

    Back squats:
    Working sets 2X5 @ 165 1×5 @175

    21-15 & 9 rep rounds for time of:
    Handstand push-ups
    Chest to bar pull-ups
    Kettlebell swings (Men 70 lbs, Women 45 lbs)

    13:18 modified the HSPU & KB swings

  17. # Ginnyon 01 Dec 2009 at 10:22 am

    Treadmill 5K
    25:50

  18. # Lizon 01 Dec 2009 at 11:07 am

    Back squat
    warm-up:
    5 x 75
    3 x 85
    2 x 95

    Workset: 5-5-5 x 110

    21-15 & 9 rep rounds for time of:

    Handstand push-ups (head to abmat + blue foam situp mat)

    Chest to bar pull-ups (did chin to bar)

    Kettlebell swings (Men 70 lbs, Women 45 lbs) (did 35#)

    Time – 8:45

  19. # Phillipon 01 Dec 2009 at 2:30 pm

    Back squat 3×5 at 205

    21 15 9
    35 lb. d bell shoulder press
    Kip pull up
    K bell swing 45 lb

    13:29 quit being a weeny on the kips.

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