Monday, December 23, 2013

Workout

CrossFit

12 Days of Christmas
1 squat clean
2 sdhp
3 push ups- knees
4 front squats
5 box jumps
6 push press
7 hang cleans
8 kb lunge steps
9 kb swings
10 sit ups
11 burpees
12 thrusters
KB- 25 lbs
BB- 55 lbs
Time- 30:15

Monday, December 16, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
400 meter run
25 burpees

KSR Long Runs- Saturdays

Dec. 21 and 14- 10 miles

Nov. 30- 5 miles

Tuesday, November 26, 2013

Workout

CrossFit

Warm up
Strict Press

WOD
21-15-9
Shoulder to overhead
burpees
sit ups

Monday, November 25, 2013

Workout

CrossFit

Snatch

WOD
Amrap in 10 minutes
30 double unders
15 snatches- 55 lbs.

Friday, November 15, 2013

Workout

CrossFit

Warm up

Hang Clean

WOD
1000 meter row
30 hang cleans
800 meter run

Time- ?

Thursday, November 14, 2013

Workout

CrossFit

Warm up

WOD

15 Thrusters- 65 lbs

    25 Toes-to-bar

    20 Burpees

    15 Thrusters 

    20 Burpees

    25 Toes-to-bar

    15 Thrusters

Time-  ??