Monday, April 30, 2012

Workout

CrossFit

Warm up

Strict Press
5-5-5-5
55, 60, 65, 70

WOD
1/2 Cindy
AMRAP in 10 minutes of
5 pull ups
10 push ups
15 air squats
7+11

Did all sets of pull ups unbroken.  Push ups killed me again!

Sunday, April 29, 2012

Workout

Running

Wellness 5k- 26:36

Saturday, April 28, 2012

Workout

CrossFit

Warm up

Back Squat
5-3-2-1-1-1
95, 125, 135, 140 (f), 140 (f), 140 (f)

Wednesday, April 25, 2012

Workout

 CrossFit

Warm up with Curtis Ps

WOD
1000 meter row
15 Curtis Ps
30 pull ups
800 meter run
15 Curtis Ps
30 pull ups
Time- 26:??
65 lbs.

Tuesday, April 24, 2012

Workout

CrossFit

Warm up

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

WOD
EMOM for 10 minutes
30 seconds on/30 seconds rest
renegade rows- 25 lbs.
burpees

Monday, April 23, 2012

Workout

CrossFit

Max Thruster
85, 95, 100, 105 (f)

WOD
5 rounds
21 double unders
15 kb swings- 35 lbs.
9 thrusters- 65 lbs.
Time- 14:21ish

Saturday, April 21, 2012

Workout

CrossFit

Back Squat
3-3-3-1-1
95, 115, 125, 130, 135

WOD
Pick your order Chipper
400 meter run
20 slam ball burpees- 15 lbs.
30 dips- red band
40- slam ball- 15 lbs.
50- overhead lunges- 15 lbs.
400 meter run
20 box jump burpees
30 kb step ups- 35 lbs.
40 kettlebell high pulls- 35 lbs.
50 db push press- 20 lbs.
Time- 29:??

Thursday, April 19, 2012

Workout

CrossFit

Hang Clean
3-3-3-3
85, 95, 105, 110 (2- so close to getting the 3rd!)

WOD- version of a 2012 regional WOD
1000 meter row
25 alternating pistols or 50 goblet squats- 35 lb kb
15 hang cleans- 80 lbs.
Time- 9:22

Broke the hang cleans down to 6, 5, 4.  Should've done 8, 7.  :(

Wednesday, April 18, 2012

Workout

CrossFit

Warm up

WOD
30 hand stand push ups or pike push ups
40 toes to bar
50 kb swings- 35 lbs.
60 ab mat sit ups
70 burpees
Time- 19:22

Tuesday, April 17, 2012

Workout

CrossFit

Warm up

WOD
2000 meter row
60 games style box jumps
1 mile run
Time- 22:22

Monday, April 16, 2012

Workout

CrossFit

Warm up

Front Squat

3-3-3-3
85, 100, 110, 115

WOD
15-12-9-6-3

Front Squats- 75 lbs.
KB swings- 35 lbs.
Time- 8:53

Saturday, April 14, 2012

Workout

CrossFit

 
Team WOD
3 rounds of
25 wall ball- 14 lbs.
Rest
500 meter row
25 kb swings- 35 lbs.

Time- 27:ish

Thursday, April 12, 2012

Workout

CrossFit

WOD

25 burpees
400 meter run
25 pull ups
400 meter run
25 handstand push ups or pike push ups on box
400 meter run
25 pull ups
400 meter run

25 burpees

All runs done with 14 lb. wall ball

Time- 27:ish

Tuesday, April 10, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 100 (1), 100 (1)

WOD
3 rounds of
AMRAP in 4 minutes/1 minute rest
4 push press- 75 lbs.
8 ab mat sit ups
12 lateral hops
Not sure- 10+3 or 11+3

Monday, April 9, 2012

Workout

CrossFit

Warm up

WOD
20 minute AMRAP
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 box jump overs- 20 inch
10 toes to bar
Total- 6+3

Saturday, April 7, 2012

Workout

CrossFit

WOD
4 rounds of
1 minute of work/1 minute rest/transition
dips- ring/bar with skinny red band
renegade rows- 25 lbs.
slam ball- 15 lbs.
bicycles

Friday, April 6, 2012

Workout

Running- Ran 20 minutes before CrossFit

CrossFit

Warm up

Strict Press
3-3-3-3
55, 65, 70, 72 (1)

WOD
5 rounds untimed
10 ring rows
25 hollow rocks

Wednesday, April 4, 2012

Workout

CrossFit

Warm up

Deadlift
5-5-5-5
145, 155, 165, 175- NEW PR!  :)

WOD
EMOM for 10 minutes
4 deadlifts- 125
4 weighted step ups- 25 lbs each hand

Tuesday, April 3, 2012

Workout

CrossFit

WOD
4 rounds of
30 air squats
20 kb swings- 35 lbs.
10 hang cleans- 85 lbs.
Time- 19:40

Monday, April 2, 2012

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 115, 125

WOD
4 rounds of
10 burpees
20 hr push ups
30 lunge steps
Time- 14:40

Saturday, March 31, 2012

Workout

CrossFit

Team WOD
Assembly Line
300 meter row
30 push press- 45 lbs.
30 ab mat sit ups
30 kb ground to overhead- 25 lbs.

Ran 3 miles after CF.

Thursday, March 29, 2012

Workout

CrossFit

Warm up

Clean and Jerk
5-3-1-1-1
65, 75, 85, 95, 105, 110

WOD
"Grace"
30 clean and jerks for time- 75 lbs,
4:25ish