Wedensday, October 26, 2011

Workout

CrossFit

Warm Up

Bench Press
5-5-5-5
75, 85, 90, 95 (1)

WOD
75 burpee box jumps- 20 inch box

Time- 7:58

Tuesday, October 25, 2011

Workout

CrossFit

Warm up

WOD

21-18-15-12-9
Kettlebell swings- 35 lbs.
Knees to Elbows
Double Unders

Time- 17:07

Warm down
partner slam ball sit ups- 15 lbs.

Monday, October 24, 2011

Workout

CrossFit

Warm up

WOD

40-30-20-10
Push Press
Front Squats
High Pulls
with 45 lbs.
Time- 30:03

HORRIBLE WOD!

Saturday, October 22, 2011

Workout

CrossFit

Warm up


Partner WOD with Jesica


I did:

5 rounds of
5 pull ups
10 push ups
15 air squats

200 meter run with 25 lb sandbag, 200 meter run without

5 rounds of
5 dumbell squat cleans with 20 lb dumbells
10 ring dips- red band

5 rounds of
10 box jumps
10 wallball- 14 lbs.

200 meter run with sandbag, 200 meters back
Time- 45 ish

warm down
Tabata crossovers and planks

Running- 4 miles, not sure of time, but felt pretty good

Friday, October 21, 2011

Deadlift

5-5-5-5
125, 135, 150, 155

WOD
EMOM for 10 minutes
5 deadlifts- 95 lbs
25 double unders
If you didn't get your double unders in before the next minute you had to switch to lateral hops.  It was tough getting all that in in 1 minute, but I made it the whole way!  I was one of 2 to make it the whole time with double unders.

Wednesday, October 19, 2011

Workout

CrossFit

Warm up

Thruster 3-3-3

65, 75, 85 (maybe 90) I can't remember

WOD
21-15-9
Thrusters- 55 lbs.
hand release lateral burpees
Time- ??

Hated this WOD

Tuesday, October 18, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, frankensteins

Partner WOD
5 rounds of
400 meter run
500 meter row
Time- 25:46ish

Monday, October 17, 2011

Workout

CrossFit

Warm up with frankensteins, high knees, pvc shoulder rotations


Power Snatch warm up
45, 55, 65

WOD
4 rounds of
400 meter run
30 box jumps- 20 inch
7 power snatch- 55 lbs.
Time- 18:49

Saturday, October 15, 2011

Workout

CrossFit

Warm up
Partner WOD


My part-
50 push ups/plank while partner is doing 50
25 ground to over head- 20 lbs.
1250 meter row/2- other holds kettlebells in rack pos.
800 meter row

Med ball sit ups, side tosses, etc.

Wednesday, October 12, 2011

Me in the pink shirt doing push press!

Workout

CrossFit

Push Press

3-3-3
85, 90, 95 (95 was really tough today, had to fight hard to get the last one up)
Felt really tired and weak today.

WOD
"Jack"
20 minute AMRAP of
10 push press- 65 lbs.
10 kettlebell swings- 35 lbs.
10 box jumps- 20 inch

8 rounds

Foot kept cramping!

Tuesday, October 11, 2011

Workout

CrossFit

warm up

WOD


25 minute AMRAP of

10 push ups
15 butterfly sit ups
20 walking lunge steps- 25 lb. dumbells
10+27

Monday, October 10, 2011

Workout

Running- 3 miles

CrossFit

Warm up with high knees, butt kicks, lunges


10 turkish get ups on each arm- 25 lbs.

WOD
5 rounds of
800 meter run
3 minutes rest between
Time- 34:41

Saturday, October 8, 2011

Workout

CrossFit

Team WOD

5 rounds of 100 meter farmer's carry with 35 lb. kbs
20 air squats
then burpees
I did 30.

Warm down
Tabata
bicycle kicks

Running- 4.5 miles after CrossFit

Friday, October 7, 2011

Workout

CrossFit

WOD
50-30-15
Double Unders
alternating arm kb swings- 25 lbs.
step ups with kb- 25 lbs
Time- 8:26

Wednesday, Ocotber 5, 2011

Workout

CrossFit

Warm up

Strict Press
5-5-5
60, 65, 70 (2)

WOD
AMRAP in 12 minutes of
5 strict press- 40 lbs.
10 pull ups

8+10- would've gotten 9 rounds, but my hand tore a little on the last set of 10  :(  oh well.

Tuesday, Ocotber 4, 2011

Workout

CrossFit

WOD
4 rounds
10 burpees
20 goblet squats- 35 lbs.
25 kb swings- 35 lbs.
Time- 13:07 or 12?

Monday, October 3, 2011

Workout

CrossFit

Warm up

WOD
6 rounds of
200m Run

14 Box Jumps- 20 inch
7 Ring Dips- red

Time:  ???