August 21, 2010

Warm up with butt kicks, 10 air squats, 10 push ups on toes.

WOD
3 rounds
10 sandbag cleans
10 burpees
10 squats with sandbag
5/5 get ups with sandbag
1 lap with sandbag

25 lb. sandbag

Time- 16:??

Pull ups- about 8

August 20, 2010

Warm up with 3 rounds of 10 air squats, 10 sit ups, 10 push ups

5-3-1-1-1
Bench Press
65, 75, 85, 95, 100(f)

7 rounds of
10 thrusters- 50 lbs.
10 push ups- on knees

Time- 15:37

August 18, 2010

Warm up with 3 rounds of 10 air squats, 10 sit ups, 10 push ups.

Front Squat
3-3-3
75, 85, 95

4 rounds of
1 lap
10 front squat- 65 lbs.
10 burpees

Time: ??

I hated this workout!

August 14, 2010

CrossFit Katy's Bring the Heat Summer Challenge

WOD 1
4 rounds of
250 meter row
12 box jumps- 16 inch (mostly step up and down)
8 deadlifts- 125 lbs.

Time- 10:11

WOD 2
15-12-9
Clean and Jerk- 55 lbs.
1 lap with sand bag- 25 lbs.

Time- 8:38

Total Time- 18:49

Not a good day for me!

August 4 and 8, 2010

August 4, 2010
1-1-1-1
Clean and Split Jerk
65, 75, 85, 95, 100

"Grace"
30 Clean and Jerks- 65 lbs. (85- Rx)

Time- 4:00ish, maybe 3:4? something


August 8, 2010
CrossFit in TN- backyard

Warm up with some stretching

4 rounds of
5 down and up hill
25 sit ups
25 push ups on toes
25 air squats

Time- 34:59

July 31, 2010

CrossFit

Warm up

Tababta
Push Ups
Slam ball- 15 lbs.
KB Swings- 35 lbs

4 pull ups without band!