Tuesday, July 8, 2014

CrossFit

Workout

Part of "Barbara"

3 rounds of
20 pull ups
30 push ups
40 sit ups
50 air squats
Time- 35:??

Did chest to ground push ups.  Other people were doing game style wormy push ups.  So annoying.

Friday, June 27, 2014

Workout

CrossFit

Warm up

Front Squat- 3 rep max
75, 85, 95, 105, 115

WOD
30-20-10
overhead plate lunges
sit ups
15-10-5
pull ups
Time- ??

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

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.

Wednesday, March 26, 2014

Workout

CrossFit

Warm up with air squats and push ups

Strict Press- 1 rep max
45-5, 65- 3, 75, 80, 85, 87(f)

WOW!  I'm still so excited about that!  I can't believe how easy 65, 75, and 80 felt.  85 was a bit tougher at the top.  87 I got to my eyes, but couldn't get further than that.  So thrilled!

WOD
4 rounds of
10 db hang cleans- 25 lbs.
20 box jumps- 20 inch (rebounded)
30 ab mat sit ups
Time- 10:20ish

Felt great!

Monday, March 17, 2014

Workout

CrossFit

Warm up

Push press- 3 rep max
45, 65, 75, 85, 95, 105, 107 (1), 107 (1)

WOD
4 rounds of
10 hspu or pike pu (pike)
15 sit ups ab mat
20 lunges
Time- 7:50

Tuesday, March 11, 2014

Workout

CrossFit

Warm up

Strict Press- 3 rep max
445, 55, 65, 75

WOD
4 rounds
15 push press- 65 lbs
12 burpee box jumps
9 ab mat sit ups
Time- 10:59
RX!

Friday, February 28, 2014

Workout

CrossFit

5 rounds of
1 minute of box jumps- 20 inch
1 minute of slam ball- 20 lbs
1 minute of ab mat sit ups
1 minute rest
Total- 389

Average 20 box jumps and 20 slam ball and 30-40 sit ups.

Thursday, February 21, 2014

Workout

CrossFit

20 minutes to find 3 rep power clean touch and go
85, 95, 105, 115 (2)

WOD
3 rounds of
3 min AMRAP with 1 minute rest between
3 power cleans- 85 lbs
6 lateral hops
9 sit up- ab mat
Totals- 5+9, 4+9, 4+13

Tuesday, October 22, 2013

Workout

CrossFit

Warm up

WOD
20 minute AMRAP
6 burpee box jumps- 20 inch
12 alternating kb clean and press- 35 lbs
24 ab mat sit ups
Total- 6+20

Tuesday, September 24, 2013

Workout

CrossFit

Warm up

WOD
3 rounds of
40 kb swings- 35 lbs
40 ab mat sit ups
40 lunges
400 meter run
Time- ??

Wednesday, September 4, 2013

Workout

CrossFit

Warm up

Wednesday Warm up
3 rounds of
10 pull ups- skinny red and blue
10 push ups
10 air squats

WOD
1000 meter row
then
4 rounds of
10 renegade rows
20 abmat sit ups
then
800 meter run

Time  ??

Wednesday, August 28, 2013

Workout

CrossFit

Wednesday warm up
did knee push ups and used two bands...so tired from yesterday and starting school this week

Thrusters
5-5-5-5
45, 65, 75, 85
Didn't even attempt 95.  Did not feel like it at all!

WOD
7 minute AMRAP of
15 thrusters- 65 lbs
20 ab mat sit ups
Total- 2+30
So close to 3 rounds.  I shouldn't have dropped the bar as much in the third round.

Thursday, August 1, 2013

Workout

CrossFit

Strict Press
3-3-3-3
65, 70, 75, 80 (1)

WOD
10, 9, 8...3, 2, 1
Pull ups- RX was chest to bar, I did regular
Box Jumps- 24 inch
Ab mat sit ups
Time- ?

Friday, July 26, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
105, 115, 125, 135
135 was tough on the last one.

WOD
1000 meter row
50 ab mat sit ups
50 air squats
50 toes to bar
Time- 13:48

Ran 40 minutes after CF.

Wednesday, July 17, 2013

Workout

CrossFit

Wednesday Warm up
Blue and Skinny red for 2 rounds of pull ups

WOD
8 min AMRAP of
8 toes to bar
8 ab mat sit ups
Total- 6+5ish

then

80 lunge steps
800 meter run
Time- 7:58

Thursday, June 27, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row
25 ab mat sit ups
10 burpees
Row times- 4:33, 4:25, 4:18, 4:17

Wednesday, June 19, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 strict pull ups- blue band
10 push ups
10 air squats

Got a strict pull up without a band!

WOD
50-40-30-20-10
Double Unders
Ab mat sit ups
with 15 thrusters after every round- 65 lbs.
Time- 25:43ish

Friday, June 7, 2013

Workout

CrossFit

Partner WOD with Amber

Alternating 400 meters X 6

Time- 22:3ish

Tabata alternating planks and ab mat sit ups 

Wednesday, May 29, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row
then 3 rounds of
30 slam ball- 25 lbs.
20 ab mat sit ups
10 front squats- 75 lbs
800 meter run
Time- ??