December 12- CF Katy Holiday Brawl

CrossFit Competition!

WOD 1

8 minutes AMRAP

15 Clean and Jerks- 55, 65, 70, 75

20 Calorie row

Maddie did half of the 55 lb jerks and I think half of the 65 lb jerks.  She failed once on the clean and then tried again and got it.  I did all the 70 lbs and I think we got 1 or 2 of the 75.  We didn't get last on that wod!

WOD 2

1 rep max front squat

Maddie got 100 and I got 110 (I think)

We got last.  Oh well...we figured we would

WOD 3

Part 1- 2 X 400 meter relay.  

We did ok!

WOD 4

100 wall ball

50 box jump overs- inch

25 ball over shoulder- 50 lbs

We did well!  Got 4th place in this WOD.  Maddie kicked butt on the box jump overs!  

We had so much fun!  I am so proud of how hard Maddie pushed herself and I'm so glad she had fun, too!  She said she would do another with me!

It was a GREAT day!

Friday, August 28, 2015

Workout

CrossFit

Bench Press

5@50%, 5@60%, 5@70%
Max reps @80% did 85 lbs and got 7 maybe?  Maddie did 50 and got 12

Conditioning

14 min AMRAP
200m run
20 kb high pulls- 35 lbs, Maddie used 25 lbs.
15 sit ups
10 push ups- on knees

Total- ?

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

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.

Friday, July 17, 2015

Workout

CrossFit Burn

WOD
25 minute AMRAP
20 push press- 20 lbs
20 jump squats
20 box jumps- 20 inch
20 burpees
Total- 3+60

Tuesday, June 16, 2015

Workout

CrossFit

Warm up

Deadlifts
5X5- 125, 135X4

WOD
10 minute AMRAP
6 ball over shoulder- 50 lbs
12 box jumps- 20 inch
Total- 6+13

CrossFit Burn
5 rounds of 30 second work 30 seconds rest, 1 minute 30 rest between rounds
weighted sit ups- 25 lbs
box jumps- 20 inch
strict pull ups- blue and red bands
snatch- 25 lbs

Monday, June 15, 2015

Workout

CrossFit

Warm up

Front Squat
5X5 at 75 lbs

WOD
3 minute AMRAP
6 front squats- 65 lbs
6 lateral burpees
Total- 2+1

1 minute rest

3 min AMRAP
double unders
Total- 111

1 minute rest

3 min AMRAP
6 front squats- 65 lbs
6 lateral burpees
Total- 2+2

Monday, June 8, 2015

Workout

CrossFit Burn

Warm up

WOD
30 minute AMRAP of
400 meter run
21 dumbell push press- 25 lbs
15 jump squat
9 ball over shoulder- 50 lbs
Total- ?

Tuesday, June 2, 2015

Workout

CrossFit Burn

Warm up

WOD
AMRAP in 25 minutes
25 air squats
200 meter run
25 dumbell push press- 25 lbs
200 meter run
25 weighted lunges
200 meter run
25 push ups- on knees
Total- 2+25

Saturday, May 30, 2015

Workout

CrossFit

Squats with Maddie
worked up to a one rep- 115

Partner WOD with Maddie
30 minute AMRAP
40 wall ball- 10 lbs
40 db hang cleans- 15 lbs
40 ring dips- blue band

Tuesday, June 10, 2014

Workout

CrossFit

WOD
20 minute AMRAP of
6 pull ups
9 push ups
12 air squats
Total- 6+1

15 minutes of mobility afterwards

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 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.

Friday, April 4, 2014

Workout

Ran to CrossFit- 12:30

CrossFit

Warm up

Power Clean- 1 rep max
75- 5, 85- 5, 95-3 , 105, 115, 125, 135 (f), 135- PR!

WOD
9 minute AMRAP of
4 power cleans- 90 lbs (RX was 105)
12 sit ups
24 double unders
Total- 7+2

Ran home from CrossFit- 13:30ish

Wednesday, March 19, 2014

Workout

CrossFit

Warm up
-mobility and stretching
-1 min plank front, 45 side plank right, 45 side plank left
-1 min plank (30 sec right leg up, 30 sec left leg up), 30 sec side plank with leg up, 30 sec side plank other side with leg up.

WOD
15 min AMRAP of
10 push press- 65 lbs.
20 russian twists- 25 lbs.
30 double unders
Total- 8+7

Ran 15 minutes after crossfit.

Wednesday, March 12, 2014

Workout

CrossFit

Warm up

WOD
18 minute AMRAP
12 slam balls- 20 lbs
18 lunges
24 kb swings- 35 lbs
200 meter run
total- 5+11

Monday, March 3, 2014

Workout

CrossFit

Warm up

Front Squat- 5 rep max
65, 75, 85, 95, 105

WOD
12 min AMRAP of
8 thrusters- 55 lbs.
10 toe to bar
12 burpees
Total- 4+3

Tuesday, February 25, 2014

Workout

Ran to CrossFit- about 1.36 miles- 12:53

CrossFit

Push Press- 3 rep max
65, 75, 85, 95, 100

WOD
15 min AMRAP
10 push press- 65 lbs
10 kb swings- 35 lbs
200 meter run
Total- 6+20

RX and felt great!

Ran to mom's after CrossFit- about 1.33 miles- 14:30