Thursday, August 27, 2015

Workout

CrossFit

Overhead Squat- 1 rep max
15, 45, 65, 75, could've done more, but my wrist was hurting badly

WOD
5 rounds
8 overhead squats- 45 lbs (Maddie did front squats with 35 lbs)
24 double unders
Time- 8:09

Did first round fine, but wrist really started hurting on second round so I switched to front squats.

Walked around big block.

Tuesday, August 25, 2015

Workout

CrossFit

Warm up

Thruster Warm up
Warmed up to 75

WOD
15 min AMRAP
200 meter run
10 lateral burpees
5 thrusters- 65 lbs (Maddie used 35)
Total- 4 rounds

Monday, August 17, 2015

WOrkout

CrossFit Burn

24 minute AMRAP of:

400m run

10 burpees

15 KB Swings (55#/35#) 30 lbs

20 OH Lunges with plate (35#/25#) 15 lbs

Total- Just short of 4 rounds

Thursday, August 13, 2015

Workout

CrossFit

Warm up

WOD
AMRAP in 18 minutes
400 meter run
21 slam ball- 25 lbs
15 sit ups
9 seated dumbell press- 20 lbs
Total- 3+16

Monday, August 10, 2015

Workout

CrossFit

Warm up

WOD
30 ball over shoulder- 50 lbs
30 pull-ups
50 box jumps- 20 inch
800 meter run
50 box jumps 
30 pull-ups
30 ball over shoulder

Thursday, July 30, 2015

Workout

CrossFit

Warm up

WOD
2000 meter row
30 burpee pull ups
200 double unders
30 burpee pull ups
Time- 30+

Tuesday, August 4, 2015

Workout

CrossFit

Warm up

Back Squat- 1 rep max
125 lbs

WOD
AMRAP in 10 minutes
10 back squats- 65 lbs
15 kb swings- 30 lbs
20 lunges

Ran 3 miles with the girls.

Monday, August 3, 2015

Strength

Bench Press

5 x 3 @ 70-80%

Conditioning

Strict Press Biatholon

400m run, 30 strict press- 35 lbs
400m run, 20 strict press
400m run, 15 strict press
400m run, 10 strict press

*Must be strict press, no push press.  If you drop the bar run 200m and pick up where you left off.

Dropped once during round of 20.

Tuesday, July 21, 2015

Workout

CrossFit
5 min max push press (115/75), 1 min rest- 65 lbs
4 min max reps DU or attempts
1 min rest
3 min max reps pull ups
1 min rest
2 min max reps SDHP (115/75)
1 min rest
1 min max reps burpees
rest then
1k row for time

Monday, July 20, 2015

WOrkout

CrossFit Burn

WOD
5 rounds of
200 meter run
4 turkish get ups- 25 lbs
8 ball over shoulder- 50 lbs