Saturday, December 29, 2012

Workout

CrossFit

Warm up

Back Squat
55, 60, 65, 75, 85, 90% based on 145 lb max
5, 5, 5, 3, 3, 3
80, 85, 95, 110, 125, 130, 135 (extra)

Partner WOD with Niki and Michelle
10 minute AMRAP, 5 minute rest, 10 minute AMRAP
20 calorie row
20 weighted step ups- 35 lb kb on 16 inch box
20 hang cleans- 65 lbs.
2+82, 2+60something

Friday, December 28, 2012

Workout

CrossFit

Warm up

WOD
Tabata 100
slam ball- 15 lbs.
push press- 20 lb dumbells
russian twists- 15 lbs.
weighted lunges- 20 lb dumbells
Time- 18:50

Wednesday, December 26, 2012

Workout

CrossFit with Niki and Brooke

WOD
3 rounds of
50 sit ups
40 weighted lunges- 25 lb kb
30 wall ball- 14 lbs
20 push ups
10 goblet squats- 25 lb kb
Time- 35 ish?

Sunday, December 23,2012

Workout

Crossfit with Niki

12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.

50ish minutes

Saturday, December 22, 2012

Workout

CrossFit

Warm up

WOD
12 Days of CrossFit
1 squat clean thruster
2 hspu or pike push ups
3 high pulls
4 pull ups
5 front squats
6 box jumps
7 kb swings
8 push press
9 sit ups
10 hang cleans
11 burpees
12 weighted lunge steps with kb

Time- 34:37

Friday, December 21, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
100, 115, 125, 135

WOD
10, 9, 8...3, 2, 1
Wall Ball- 10 lbs. (no more 14 lb. balls, threw ball above green line)
Alternating dumbell snatch- 35 lbs.
Time- ??

Wednesday, December 19, 2012

Workout

CrossFit

WOD
50 double unders
50 burpee pull ups
50 lunges- 25 lbs
50 double unders
Time- 14 or 15??

Tuesday, December 18, 2012

Workout

CrossFit

Warm up

Clean and Split Jerk
20 minutes to find 1 rep max
75, 85, 95, 105, 115,
Cleaned 120, but didn't even attempt to split jerk.  I don't feel comfortable at all split jerking.

WOD
5 rounds of
3 clean and jerks- 95 lbs.
5 hspu or burpees
7 tall box jumps- 24 inch
Time- 8:20

Monday, December 17, 2012

Workout

CrossFit

Front Squat
3-3-3-3
85, 100, 110, 120
YEA!  I got 120 3 times!

WOD
10, 9, 8...3, 2, 1
Front Squats- 65 lbs.
High Pulls- 65 lbs.
Push ups
Time- 12:20

Ran 1 mile after CF.

Saturday, December 15, 2012

Workout

CrossFit

Squat Class
Back Squat
5-5-10-10-10 based off 145 max
85, 95, 100, 105, 110

Partner WOD with Stef and Niki
I did
10 deadlifts- 135 lbs.
200 meter run
25 box jump overs
200 meter run
30 db snatch- 30 lbs.
20 wall ball
200 meter run

Friday, December 14, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of 500 meter row
max set of dips in between- 10 on red band

Ran 1.5 miles after CF

Wednesday, December 12, 2012

Workout


CrossFit

WOD
25 handstand push ups or seated dumbell press- 25 lbs.
50 pull ups
80 lunges
75 push press- 45 lbs
100 lateral hops or 150 double unders
Time- 20:40ish?

Tuesday, December 12, 2012

Workout

CrossFit
Front Squat
5 - 5 - 5 - 5
85, 95, 105, 115 (3)
WOD
15-12-9
Front Squat- 75 lbs.
Burpees
Kettlebell Swings- 35 lbs.
Time- ??

Monday, December 10, 2012

Workout

CrossFit

WOD
4 rounds of
4 minute row for cals
4 minute rest
61, 60, 60, 59

Sunday, December 9, 2012

Workout

Crossfit with Niki

Back Squat
5-5-5-max reps
60, 70, 80, 90% based on 145 max
80, 100, 115, 130 (5)

WOD
21-15-9
Power Clean- 75 lbs
Front Squat- 75 lbs
Push Ups

2500 meter row

10, 9, 8...3, 2, 1
Burpees
Dumbell thrusters- 25 lb dumbells

Friday, December 7, 2012

Workout

CrossFit

Warm up

20 minutes to find 1 rep squat clean thruster
100 lbs.

WOD
Squat Clean Thruster time ladder
6 rounds- 70 lbs.

Tuesday, December 4, 2012

Workout

CrossFit

Warm up

Partner WOD
3000 meter row- alternate every 500
200 box jumps- alternating
3000 meter row
Time- 31:31?

Sunday, December 2, 2012

Workout

CrossFit with Niki

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125, 130 (f), 130 (f), 130 (f)

Partner WOD
5 Power Cleans- 105 lbs.
10 box jump overs- 20 inches
5 Power Cleans- 105 lbs.

100 Pull up- I did 50 (sets of 10)
PC, BJO, PC
200 db thrusters- I did 100 (sets of 10)- 20 lb dbs
PC, BJO, PC
300 double unders- I did 150 (sets of 25)

Monday, December 3, 2012

Workout

CrossFit

Warm up

Hang Clean
3-3-3-3-3
80, 90, 100, 110, 120

WOD
21-15-9
Hang Cleans- 65 lbs.
Push Press- 65
Ab Mat Sit ups
Time- 5:47

After CF
Rowed 2500 meters
Ran 1.5 miles
Rowed 500 meters

Saturday, December 1, 2012

Workout

CrossFit

Front Squat
7- 60%- 75
7- 70%- 85
7- 80%- 95
max rep back squat at 80% front squat- 95 (20)

Friday, November 30, 2012

Workout

CrossFit

Warm up with thrusters

WOD
7 rounds of
12 thrusters- 45 lbs.
9 toes to bar
200 meter run with wall ball- 14 lbs.
Time- 24:14

After CF:
rowed 1000
ran 1 mile
rowed 1000
ran 1 mile
rowed 1000

Thursday, November 29, 2012

Workout

CrossFit

Warm up

Dead Lift
5-5-3-3-1-1-1
95, 135, 155, 165, 175, 185, 195 (could've probably done about 10 pounds more)

WOD
EMOM for 12 minutes
2 deadlifts- 125 supposed to do 65%
3 box jumps- 20 inch
4 kb swings- 45 lbs.