Friday, October 26, 2012

Workout

CrossFit

Warm up

Bench Press (Close grip)
5-5-5-5
65, 75, 85, 95 (2)

WOD
AMRAP in 15 minutes of
7 renegade rows- 30 lbs
5 strict pull ups
200 meter run
4+4

Wednesday, October 24, 2012

Workout

CrossFit

Warm up

Thrusters
3-3-3-3
75, 85, 95, 105 (1)
First time to get 105 ever!  Yea!

WOD
AMRAP in 5 minutes of
Thrusters- 75 lbs.
22

5 minutes rest

AMRAP in 5 minutes of
5 burpees
10 wall ball- 14 lbs.
5+10 or 4+10- not sure!

Tuesday, October 23, 2012

Workout

CrossFit

Warm up

Power Clean warm up
3-3
75, 85

WOD
AMRAP in 20 minutes of
3 power cleans- 75 lbs.
5 pull ups
10 push ups
15 air squats
TOTAL- 10+18

Those push ups killed me!  They were even tough in the first round!

Goal was to reach 10.  Tried so hard to make it to 11, but couldn't get those push ups done.

Saturday, October 20, 2012

Workout

CrossFit with Niki

Warm up

Back Squat
wu- 45, 75
5, 5, 3, 2, 1
95, 105, 115, 125, 135

WOD
5 rounds
500 meter row
400 meter run
12 kb swings- 35 lbs.
12 box jumps- 20 inch
12 pull ups/strict pull ups- alternated because back was bothering me.

Friday, October 19, 2012

Workout

CrossFit

Warm up

WOD
1600 meter run
3 minutes rest
1200 meter run
2 minutes rest
800 meter run
1 minute rest
400 meter run

Time- 26:23 ??

Tuesday, October 16, 2012

Workout

CrossFit

Warm up

Front Squat
5-5-5-5
75, 85, 95, 105

WOD
AMRAP in 15 minutes os
5 pull ups
7 push ups
5 front squats- 75
Total- 9+7

Goal was to go unbroken on all pull ups and front squats and I did!

Monday, October 15, 2012

Workout

CrossFit

Warm up

WOD
2000 meter row
20 db burpees- 25 lbs.
1 mile run
20 db burpees- 25 lbs.
Time- 24:41

Friday, October 12, 2012

Workout

CrossFit

Warm up

Power Clean
3-3-3-3
95, 105, 115, 120 (2)
Yea!  Got 2 this time.  Last time I did power cleans I couldn't get 120 even one time and that was a one rep max. 

WOD
5 rounds of
5 power cleans- 95 lbs.
25 double unders
Time- 5:41

Wednesday, October 10, 2012

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 110, 120

WOD
AMRAP in 15 minutes
20 lunge steps- 25 lbs.
15 ab mat sit ups
10 box jumps- 20 inch
6+19

Tuesday, October 9, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of
800 meter run with 3 minutes rest
1- 4:15
2- 4:07
3-
4-
5-
Time- 33:41
Last time we did this I finished in 34:4something

Monday, Octobter 8, 2012

Workout

CrossFit

Warm up

Thrusters
3-3-3-3
45, 65, 75 (1), 65 (1)

Shoulder/lat hurting. 

WOD
"Fran"
21-15-9
Thrusters- 45 lbs.
Pull ups
Time- 8:13

Did pull ups 7, 7, 7; 5, 5, 5; 5, 4

Wednesday, October 3, 2012

Workout

CrossFit

Warm up

WOD
3000 meter row
2000 meter row
1000 meter row

Tuesday, October 2, 2012

Workout

CrossFit

Warm up

Power Cleans
5-3-3-1-1-1-1 (supposed to do)
5-3-1-1-1-1 (I did)
95, 105, 115, 125 (f), 125 (f), 120 (f)
I was really hoping to get 125 today.  I've gotten 120 before, but something was going wrong with my form tonight and my legs were pretty tired.  :(

WOD
3 rounds of
20 weighted step ups- 25 lbs kbs- 2
10 power cleans- 80 lbs.
200 meter run with ball- 20 lbs.
Time- 13:?? 

20 push ups afterwards

Monday, October 1, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
25 goblet squats- 35 lbs.
15 box jumps- 20 inch
Time- 22:18

Ran 1600 meters after crossfit