Tuesday, November 12, 2013

Workout

CrossFit

Warm up

Push Press- 1 rep max
45, 75- 3, 85- 2, 95- 1, 105- 1, 110(f), 107- 1
New PR.

WOD
5 rounds
8 push press- 75 lbs.
12 box jumps
Time- 6:32

Did the box jumps- 6 step down/6 rebound until last round- all 12 rebound.

Monday, November 11, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 115, 125

WOD
"Karen"
150 wall balls- 10 lbs. (Rx is 14)
Time- 10:17

Thursday, November 7, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row then,
50-40-30-20-10
slam ball- 20 lbs.
sit ups
400  meter run

Tuesday, November 5, 2013

Workout

CrossFit

Warm up

WOD
4 rounds
15 kb clean and jerk- one arm
15 sit ups
15 kb clean and jerk- other arm
15 toes to bar
15 burpees

Monday, November 4, 2013

Workout

CrossFit

Warm up

Thrusters
3-3-3-3
65, 75, 85, 95

WOD
7 minute AMRAP
8 thrusters- 65 lbs
10 lateral burpees
Total- 3+1

Saturday, November 2, 2013

Workout

Running- 5 miles with KSR

Saturday, October 26, 2013

Workout

Running- 6 miles at Memorial Park with KSR