Wednesday, March 28, 2013

Workout

CrossFit

Warm up

Hang Cleans
3-3-3-3-3
85, 95, 105, 115, 125 (f), 125 (f), 125 (2)
Close to getting 3rd.

WOD
AMRAP in 12 minutes of
24 weighted lunge steps- 25 lbs.
12 slam ball- 25 lbs.
Total- 5+4

Tuesday, March 26, 2013

CrossFit

Workout

4 rounds of
500 meter row
10 pull ups
10 front squats- 75 lbs.
3 minutes rest
Time- 26:59

Monday, March 25, 2013

Workout

CrossFit

Warm up

7 minute Plank hold- accumulate 7 minutes

WOD
AMRAP in 15 minutes
10 kb swings- 45 pounds
10 box jump/step down- 20 inch
10 ring dips- red band
Total- ?

Friday, March 22, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
20 kb swings- 35 lbs.
Time- ?? Close to Anna- 16:something?

Wednesday, March 13, 2013

Workout

CrossFit

Warm up

Pistol practice

WOD
Box jumps (games style)/slam ball time ladder
11, 11

Tuesday, March 12, 2013

Workout

Crossfit

Warm up

WOD
3 Rounds of

1,000 meter row
21 burpees
15 pull ups
Time- ?

Monday, March 11, 2013

Workout

CrossFit

Warm up
Front Squat
3 - 3 - 3 - 3
85-95-105-115

WOD
EMOM for 8 minutes
3 Front Squats
5 Push-ups

Tuesday, March 5, 2013

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 85, 95, 105
Sick, so I took it easy.

WOD
10, 9, 8...3, 2, 1
Front squats
Push press
EMOM 5 burpees
Time- 11:50
I used 55 lbs.

Tough wod.  Would've used 65 if I was feeling better. 

Sunday, March 3, 2013

Workout

CrossFit with Niki

Back Squat
5- 50%
5- 60%
5- 75% did more
Max- 80%

80, 95, 125, 130 (7)

Probably shouldn't have jumped from 95-125.  I felt like 125 was harder than it should've been. 

Partner WOD
20 of a bunch of things while other partner rowed.  Ended up being around 49 minutes with about 5000 meters of rowing or a little under.  We did kb swings, thrusters, goblet squats, toes to bar, sit ups, lunges, kb high pull, and more?

Friday, March 1, 2013

Workout

CrossFit

Warm up

Bench Press
5-5-5-5
65, 75, 85, 95- PR!

WOD
"Annie"
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Time- 7:09

Last time I did Annie I finished in 7:12.  Not sure if we used ab mats then.  Did all double unders unbroken except first set.  Jump rope hit leg after 4 dus!

Wednesday, February 27, 2013

Workout

CrossFit

Warm up

WOD

As many reps as possible in 25 minutes of:

10 Box Jumps (24"/20")
15 Goblet Squats (55#/35#)
20 One-Arm Kettlbell Swings (55#/35#)
Total- 9+25

Ran 3.4ish miles with Maddie.