Wednesday, September 18, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
10 pull ups
15 push ups
20 sit ups
25 air squats
2 minutes rest
Time- 20:14

Tuesday, September 17, 2013

Workout

Running- Ran/walked 57 minutes with Nick.

Felt horrible after 25 minutes ish.  Yuck!

Monday, September 16, 2013

Workout

CrossFit

Push Press
3-3-3-3
65, 75, 85, 95
Didn't even attempt 100 or 105.

WOD
21-15-9
Back Squat
Push Press
Run 200 meters before each set
Time- 10:04
65 lbs

Saturday, September 14, 2013

Workout

KSR- ran 1 mile, walked 1 mile

Friday, September 13, 2013

Workout

Boot Camp

6 rounds of 1 minute of work at each station, one minute rest after each round
goblet squat
pike ups
db lunge steps

Rowing after boot camp- 3 rounds of 1000 meters

Monday, September 9, 2013

Workout

CrossFit

Warm up

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125

WOD
EMOM
2 power cleans- 85 lbs.
1 burpee
then 2,2; 2,3

Total- 12 rounds plus some burpees

Sunday, September 8, 2013

Workout

Running- 75 minutes

Friday, September 6, 2013

CrossFit

Workout

"Wittman"
7 rounds of
15 kettlebell swings- 35 lbs
15 power cleans- 65 lbs
15 box jumps- 20 inch
Time- 24:10 maybe??

Wednesday, September 4, 2013

Workout

CrossFit

Warm up

Wednesday Warm up
3 rounds of
10 pull ups- skinny red and blue
10 push ups
10 air squats

WOD
1000 meter row
then
4 rounds of
10 renegade rows
20 abmat sit ups
then
800 meter run

Time  ??