Workout
CrossFit
Warm up with turkish get ups- 25, 30 (4)
WOD
Amrap in 20 minutes of
50 double unders
4 turkish get ups- 35 lbs.
7+2
Ran 1.5 miles after CF
Thursday, November 29, 2012
Monday, November 26, 2012
Monday, November 26, 2012
Workout
CrossFit
Warm up with squat cleans
WOD
800 meter run
25 squat cleans- 75 lbs.
800 meter run
25 squat cleans- 75 lbs.
800 meter run
Time- 24:40
Squat cleans took forever, but the run felt good. Felt pretty good about wod.
CrossFit
Warm up with squat cleans
WOD
800 meter run
25 squat cleans- 75 lbs.
800 meter run
25 squat cleans- 75 lbs.
800 meter run
Time- 24:40
Squat cleans took forever, but the run felt good. Felt pretty good about wod.
Sunday, November 25, 2012
Sunday, November 25, 2012
Workout
CrossFit with Niki
Back Squat
5-5-5-5-5-5
45, 55, 65, 75, 80, 85% of 1 rep max (140)
65, 75, 90, 105, 115, 120
Felt pretty good!
WOD
Partner with Niki
60 burpees
100 front squats- 75 lbs.
60 burpees
200 kb swings
60 burpees
CrossFit with Niki
Back Squat
5-5-5-5-5-5
45, 55, 65, 75, 80, 85% of 1 rep max (140)
65, 75, 90, 105, 115, 120
Felt pretty good!
WOD
Partner with Niki
60 burpees
100 front squats- 75 lbs.
60 burpees
200 kb swings
60 burpees
Saturday, November 24, 2012
Workout
CrossFit with Niki
WOD
5 rounds of
1000 meter row
25 wall ball- 14lbs.
20 single arm push press- 30 lbs.
15 hurdle jump overs- 16 inchish
10 pull ups
5 push ups
Didn't keep time.
CrossFit with Niki
WOD
5 rounds of
1000 meter row
25 wall ball- 14lbs.
20 single arm push press- 30 lbs.
15 hurdle jump overs- 16 inchish
10 pull ups
5 push ups
Didn't keep time.
Wednesday, November 21, 2012
Workout
CrossFit
Warm up
Push Press
3-3-3-3
65, 80, 95, 105 (2) so close on number 3 :(
WOD
10, 9, 8, ...3, 2, 1
Push Press- 65 lbs.
Box jump overs- 20 inch
Time- 12;07
CrossFit
Warm up
Push Press
3-3-3-3
65, 80, 95, 105 (2) so close on number 3 :(
WOD
10, 9, 8, ...3, 2, 1
Push Press- 65 lbs.
Box jump overs- 20 inch
Time- 12;07
Tuesday, November 20, 2012
Workout
CrossFit
Warm up
WOD
Open WOD 11.5
20 minute AMRAP
5 power cleans- 100 lb
10 toes to bar
15 wall ball- 14 lbs.
Total- 6+9
CrossFit
Warm up
WOD
Open WOD 11.5
20 minute AMRAP
5 power cleans- 100 lb
10 toes to bar
15 wall ball- 14 lbs.
Total- 6+9
Monday, November 19, 2012
Workout
CrossFit
Warm up
WOD
10 rounds of
3 manmakers- 35 lbs.
20 burpees
Time- 23 ish
CrossFit
Warm up
WOD
10 rounds of
3 manmakers- 35 lbs.
20 burpees
Time- 23 ish
Saturday or Sunday, November 17 or 18, 2012
Workout
CrossFit with Niki
Back Squat
3-3-3-3-3 max reps at 80%
60, 70, 80, 90, 80% max reps
85, 100, 115, 125, 115- 13
WOD
Tabata
Rowing
Ab mat sit ups
Tall Box Jumps- 24 inch
Planks
CrossFit with Niki
Back Squat
3-3-3-3-3 max reps at 80%
60, 70, 80, 90, 80% max reps
85, 100, 115, 125, 115- 13
WOD
Tabata
Rowing
Ab mat sit ups
Tall Box Jumps- 24 inch
Planks
Friday, November 16, 2012
Workout
CrossFit
Turkish Get up
4-4-4-4-4
25, 30, 35, 45, 50- dumbell (3)
WOD
6 rounds for time of 200 meter row
Fastest- 39.9
CrossFit
Turkish Get up
4-4-4-4-4
25, 30, 35, 45, 50- dumbell (3)
WOD
6 rounds for time of 200 meter row
Fastest- 39.9
Thursday, November 15, 2012
Wednesday, November 14, 2012
Workout
CrossFit
Warm up
WOD
ARMAP in 18 minutes of
15 box jumps- 20 inch games style
12 push press- 75 lbs
9 toe to bar
5+23
Got more than last time, but I know I didn't push as hard as last time. Oh well. Got my toe to bar in a row, though! Gotta work on that more.
CrossFit
Warm up
WOD
ARMAP in 18 minutes of
15 box jumps- 20 inch games style
12 push press- 75 lbs
9 toe to bar
5+23
Got more than last time, but I know I didn't push as hard as last time. Oh well. Got my toe to bar in a row, though! Gotta work on that more.
Wednesday, November 14, 2012
Tuesday, November 12, 2012
Workout
CrossFit
Warm up
Back Squat
5-5-5-5
95, 105, 115, ran out of time on last one :(
115 felt really good!
WOD
5 rounds
10 alternating arm db snatch- 35 lbs
10 goblet squats with db- 35 lbs
5 burpees
Time- 8:58
CrossFit
Warm up
Back Squat
5-5-5-5
95, 105, 115, ran out of time on last one :(
115 felt really good!
WOD
5 rounds
10 alternating arm db snatch- 35 lbs
10 goblet squats with db- 35 lbs
5 burpees
Time- 8:58
Monday, November 12, 2012
Sunday, November 12, 2012
Workout
CrossFit with Niki
Back Squat
60, 70, 80, 90% of max (135)
80, 95, 110, 120, max reps at 110 (10)
WOD
2 rounds of
25 pull ups
25 push ups
25 burpees
75 ab mat sit ups
50 ohs- 45 lbs first round, 15 second round
then
75 double unders
1000 meter row
75 double unders
1000 meter row
Time- 58ish
CrossFit with Niki
Back Squat
60, 70, 80, 90% of max (135)
80, 95, 110, 120, max reps at 110 (10)
WOD
2 rounds of
25 pull ups
25 push ups
25 burpees
75 ab mat sit ups
50 ohs- 45 lbs first round, 15 second round
then
75 double unders
1000 meter row
75 double unders
1000 meter row
Time- 58ish
Friday, November 9, 2012
Workout
CrossFit
Warm up
Deadlift
3-3-3-3-3
125, 135, 145, 155, 165
WOD
EMOM for 10 minutes
5 deadlifts at 60% of 3 rep max (100 lbs)
5 lateral burpees
CrossFit
Warm up
Deadlift
3-3-3-3-3
125, 135, 145, 155, 165
WOD
EMOM for 10 minutes
5 deadlifts at 60% of 3 rep max (100 lbs)
5 lateral burpees
Wednesday, November 7, 2012
Wednesday, November 7, 2012
Workout
CrossFit
Warm up
Strict Press
5-5-5-5
65, 70, 75 (4), 71.5
WOD
"Jackie"
1000 meter row
50 thrusters- 35 lbs.
30 pull ups (8, 6, 8, 4, 4)
Time- 10:31
:) Felt great!
Last time we did Jackie I finished in 13:30 something. :)
CrossFit
Warm up
Strict Press
5-5-5-5
65, 70, 75 (4), 71.5
WOD
"Jackie"
1000 meter row
50 thrusters- 35 lbs.
30 pull ups (8, 6, 8, 4, 4)
Time- 10:31
:) Felt great!
Last time we did Jackie I finished in 13:30 something. :)
Tuesday, November 6, 2012
Workout
CrossFit
WOD
10 rounds of
200 meter run
10 kb swings- 25 lbs.
5 box jump overs- 20 inch
Time- 19:20
CrossFit
WOD
10 rounds of
200 meter run
10 kb swings- 25 lbs.
5 box jump overs- 20 inch
Time- 19:20
Monday, November 5, 2012
Monday, November 5, 2012
Workout
CrossFit
Warm up
WOD
"DT"
5 rounds of
12 deadlifts
9 hang cleans
6 push jerk
Time- 12:04 with 75 lbs. (Rx was 105)
Did this workout two times in the past.
CrossFit
Warm up
WOD
"DT"
5 rounds of
12 deadlifts
9 hang cleans
6 push jerk
Time- 12:04 with 75 lbs. (Rx was 105)
Did this workout two times in the past.
Thursday, November 1, 2012
Wednesday, October 31, 2012
Workout
CrossFit
WOD
6 rounds
400 meter run
60 double unders
30 russian twists- 35 lb. kettelbell
Time- 27:03
CrossFit
WOD
6 rounds
400 meter run
60 double unders
30 russian twists- 35 lb. kettelbell
Time- 27:03
Tuesday, October 30, 2012
CrossFit
Workout
Push Jerk (from rack, no split)
3-3-3-3-3
75, 85, 95, 105, 115 (1)
WOD
AMRAP in 1 minute of max push jerks- 95 lbs.
AMRAP in 5 minutes of max burpees with 5 box jumps EMOM
rest 1 min
AMRAP in 1 min of max push jerks- 95 lbs.
207
(8 jerks first round, 9 jerks second round, 35 burpees)
Workout
Push Jerk (from rack, no split)
3-3-3-3-3
75, 85, 95, 105, 115 (1)
WOD
AMRAP in 1 minute of max push jerks- 95 lbs.
AMRAP in 5 minutes of max burpees with 5 box jumps EMOM
rest 1 min
AMRAP in 1 min of max push jerks- 95 lbs.
207
(8 jerks first round, 9 jerks second round, 35 burpees)
Monday, October 29, 2012
Workout
CrossFit
Warm up
Front Squat
3-3-3-3
75, 95, 105, 115 (1)
WOD
1000 meter row
50 front squats- 65 lbs.
30 toes to bar
Time- 13:something
Very happy with this wod. I was really dreading those front squats, but I broke them up into sets of 7 until the last 15 which I broke into sets of 5.
Ran 800 meters after CF.
CrossFit
Warm up
Front Squat
3-3-3-3
75, 95, 105, 115 (1)
WOD
1000 meter row
50 front squats- 65 lbs.
30 toes to bar
Time- 13:something
Very happy with this wod. I was really dreading those front squats, but I broke them up into sets of 7 until the last 15 which I broke into sets of 5.
Ran 800 meters after CF.
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