Wednesday, May 21, 2014

Workout

5 rep dip
blue band, red band, skinny red band, no band (2), no band (3)

WOD
8 minute AMRAP of
2, 4, 6, 8, etc of alternating dumbell snatch- 30 lbs
1, 2, 3, 4, etc burpees
Total- 109 (Got through round of 16/8, then got 1 snatch)

Tuesday, May 20, 2014

Workout

CrossFit

Warm up

Overhead Squat- 2 rep max
45- 5, 65, 75, 85, 90, 95

WOD
5 rounds of
10 overhead squats- 65 lbs
21 double unders
Time- 13:??

Monday, May 19, 2014

Workout

CrossFit

Warm up

Partner WOD with Botter
3 rounds of 1000 meter row (500 each)
400 meter farmer's carry- divided into 100s
Time- 25:06
Beat all the other girls teams all day long!  :)
We rowed about a 2:00 pace and I ran during the farmer's carry.

Tuesday, May 13, 2014

Workout

CrossFit

Strict Press- 5 rep max
45, 65, 70, 75, 80 (2 or 3)

WOD
12 minute AMRAP of
50 double unders
25 slam ball- 25 lbs
20 russian twists- 25 lbs.
Total- 3 +48

My double unders sucked today.

Monday, May 12, 2014

Workout

CrossFit

WOD

    50 calorie row

    50 box jump overs- 20 inch

    50 wall balls- 14 lbs

    50 hand release pushups

    50 wallballs- 14 lbs

    50 box jump overs- 20 inch

    50 lunges

Time- 27 or 29 ish??

Thursday, May 8, 2014

Workout

CrossFit

Warm up with stretching and foam rolling. I stretched first and then foam rolled...felt good.

WOD
400 meter run to start every round
40-30-20-10
lunges
sit ups- used an ab mat
db goblet squats (light)- 20 lbs.
Time- 19:30

Tuesday, May 6, 2014

Workout

CrossFit

Warm up
50-40-30-20-10 kb swings- 35 lbs.
25-20-15-10-5 box jumps- 20 inch
Time- 16:45

Monday, May 5, 2014

Workout

CrossFit

Push press- 3 rep max
45 (5), 75, 90, 100, 110 (1)

Workout
10, 9, 8...3, 2, 1
Push press- 75 lbs (95 Rx)
Pull ups
Time- ??

Friday, May 2, 2014

Workout

CrossFit

Warm up

WOD
10 rounds of
200 meter run
5 toes to  bar
10 ground to overhead- 65 lbs. (did clean and press first few rounds, then did some snatches mixed in)
Time-  ??

Thursday, May 1, 2014

Workout

CrossFit

Warm up

Hang Clean- 3 rep max
75, 95, 105, 115, 125, 135, 140 (f)
Used hook grip and it helped a ton!

WOD
7 rounds
7 hang cleans- 95 lbs
7 burpee box jumps
Time- ??
RX'd!

Wednesday, April 30, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row time trial- 3:55

then

"Annie"
50-40-30-20-10
double unders
sit ups- ab mat
Time- 6:46

Didn't think I'd beat my last time of 7:06, but I did!  I tried my best to fly through the sit ups.

Tuesday, April 20, 2014

Workout

CrossFit

Strict pull ups
blue band, red band, skinny red, strict (1), skinny band

WOD
AMRAP in 12 minutes of
4 chest to bar pull ups
8 push press- 75 lbs.
12 lateral hops
Total- 6+8

Didn't figure out my chest to bars until 2nd round.  Realized I needed to kip a bit differently.

Saturday, April 26, 2014

Workout

At hotel

Ran 1.5 miles.  Ran last .5 mile at 8:34 pace.

DB Squats- 3 sets of 10 with 20 lb dbs
One legged deadlift- 3 sets of 10 on each leg with 20 lb db
3 rounds of planks- 1 min front, 30 sec each side
Bridges on ex ball- 1 min each X3

Stretching

Wednesday, April 23, 2014

WOrkout

CrossFit

Warm up

Deadlift
3 rep max
95,115, 135, 155, 165, 175, 190

WOD
EMOM for 14 minutes
3 deadlifts- 135 lbs.
30 seconds of wall ball
Ended with 101 wall ball