Friday, June 29, 2012

Workout

CrossFit

Warm up

WOD
"Baseline"
500 meter row
40 air squats
30 kb swings
20 kb high pulls
10 burpees
Time- 5:47
then

AMRAP in 12 minutes
10 box jumps- 20 inch
10 ab mat sit ups
10 lunges
Total- 10+20

Saturday, June 30, 2012

Workout

CrossFit

Front Squat- 60, 65, 70, 75-80% of 1 rep max (115)
5-5-5-5
70, 75, 80, 90

Back Squat- 80% of 1 rep max (135)
3-3-3-3
110-110-110-110

WOD
1 minute of work, 1 minute rest/transition
toes to bar
db snatch- 30 lbs.
slam ball- 20 lbs.
shoot throughs

Thursday, June 28, 2012

Workout

CrossFit

Front Squat
3-3-3-3
95, 105, 110 (2), 110

WOD
6 rounds of
6 front squats- 75 lbs.
25 push ups
Only finished 3 rounds.  Wasn't feeling good after migraine.  Lights were killing my head and my stomach.  :(

Tuesday, June 26, 2012

Workout

CrossFit

Warm Up

WOD
5 rounds of
500  meter row
400 meter run
Time: 31:48

Monday, June 25, 2012

CrossFit

Workout

Thruster
3-3-3-3
75, 85, 95, 100 (2)

WOD
5 rounds of
7 thrusters- 70 lbs.
7 burpees
Time- 13:01

Friday, June 22, 2012

Workout

CrossFit

Warm up

Clean and Split Jerk
5-3-3-1-1-1
65, 75, 85, 95, 105, 115

WOD
EMOM for 20 minutes
1 clean and split jerk- 80-85% of max- 100 lbs.

Thursday, June 21, 2012

Workout

CrossFit 

Warm up

"Fight Gone Missing"
3 rounds of
1 minute work, 1 minute rest between stations
push press- 55 lbs.- avg 25
wall ball- 14 lbs.- avg 20
box jumps- 20 inch- avg 30
226

Ran 3 miles after CF.  Felt great!

Monday, June 10, 2012

Workout

CrossFit

Warm up

WOD
5 rounds
40 double unders
30 box jumps- 20 inch
20 kettlebell swings
Time- 16 something

then
2000 meter row
under 9 minutes

Friday, June 8, 2012

Workout

CrossFit

Warm up

Turkish Get Up
2-2-2-2-2
Got 45

WOD
AMRAP in 12 minutes of
4 turkish get ups- 35 lbs.
6 ring dips- red band
12 air squats

Thursday, June 7, 2012

Workout

CrossFit

WOD
25 min AMRAP
400 meter run
15 kb swings- 35 lbs.
Total- 8+run

Wednesday, June 6, 2012

Workout

CrossFit

Warm up

Power Clean
3-3-3-3
95, 105, 115, 120 (1)

WOD
5 rounds
10 power cleans- 75 lbs
15 wall ball- 14 lbs.
Time- 9:59

Tuesday, June 5, 2012

Workout

CrossFit

Warm up

WOD
50-40-30-20-10
slam ball- 20 lbs
ab mat sit ups
run after each set
Time- 24:50

Monday, June 4, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
85, 95, 105, 110(f)

WOD
15 minute amrap
10 push press- 65 lbs.
10 toes to bar
8 rounds

Friday, June 1, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
105, 115, 125, 135(1)

WOD
AMRAP in 12 minutes
12 goblet squats- 35 lbs.
12 burpees
Total- 7