Workout
CrossFit Burn
WOD
10 rounds of
10 alternating dumbbell snatch (45#/35#)
10 Slamballs (35#/25#)
10 Sit-ups
10 Slamballs (35#/25#)
10 Sit-ups
Showing posts with label Alternating KB Swings. Show all posts
Showing posts with label Alternating KB Swings. Show all posts
Friday, July 17, 2015
Monday, July 7, 2014
Wednesday, June 25, 2014
Workout
CrossFit
Warm up
Power Clean- 2 rep max
120, 130 (1)
WOD
10, 9, 8...3, 2, 1
Power Cleans- 65 lbs
Ring Dips- red band
Time- ??
Boot Camp/Burn
25 minute AMRAP
10 kb clean and press left
10 kb clean and press right
20 alternating russian kb swings
200 meter run with kb
Total- 4+??
KB- 25 lbs
CrossFit
Warm up
Power Clean- 2 rep max
120, 130 (1)
WOD
10, 9, 8...3, 2, 1
Power Cleans- 65 lbs
Ring Dips- red band
Time- ??
Boot Camp/Burn
25 minute AMRAP
10 kb clean and press left
10 kb clean and press right
20 alternating russian kb swings
200 meter run with kb
Total- 4+??
KB- 25 lbs
Tuesday, April 8, 2014
Monday, April 7, 2014
Workout
CrossFit
Warm up
WOD
8 rounds of
200 meter run with wall ball- 14 lbs
Lunges with wall ball over head
Wall ball sit ups
Time- 19:43
At home
3 rounds of
10 burpees
20 alternating one handed russian kb swings- 18 lbs
30 thrusters- 15 lbs.
Time- 10:??
CrossFit
Warm up
WOD
8 rounds of
200 meter run with wall ball- 14 lbs
Lunges with wall ball over head
Wall ball sit ups
Time- 19:43
At home
3 rounds of
10 burpees
20 alternating one handed russian kb swings- 18 lbs
30 thrusters- 15 lbs.
Time- 10:??
Tuesday, March 5, 2013
Wednesday, February 27, 2013
Workout
CrossFit
Warm up
WOD
As many reps as possible in 25 minutes of:
10 Box Jumps (24"/20")
15 Goblet Squats (55#/35#)
20 One-Arm Kettlbell Swings (55#/35#)
Total- 9+25
Ran 3.4ish miles with Maddie.
CrossFit
Warm up
WOD
As many reps as possible in 25 minutes of:
10 Box Jumps (24"/20")
15 Goblet Squats (55#/35#)
20 One-Arm Kettlbell Swings (55#/35#)
Total- 9+25
Ran 3.4ish miles with Maddie.
Wednesday, July 18, 2012
Wednesday, July 18, 2012
Workout
CrossFit
Warm up
2 sets of dead hang pull ups with red band- 3 each set
WOD
21-15-9
Strict Press- 20 lb dumbells
400 meter farmer's carry (1-20s/2-15s)
Modified workout because of back. Original wod was turkish get ups and 200 meter farmers carry.
Back felt okay. Not 100% yet.
CrossFit
Warm up
2 sets of dead hang pull ups with red band- 3 each set
WOD
21-15-9
Strict Press- 20 lb dumbells
400 meter farmer's carry (1-20s/2-15s)
Modified workout because of back. Original wod was turkish get ups and 200 meter farmers carry.
Back felt okay. Not 100% yet.
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Workout
CrossFit
Warm up
WOD
7 minute AMRAPS with 3 minute rest between
#1
12 slam ball- 15 lbs
6 toes to bar
#2
12 alternating kb swings- 25 lbs.
6 turkish getups
#3
12 ghd situps
6 pass throughs
warm down- 50 lunges
Food Log:
Breakfast- 1 egg and sausage
Lunch- cobb salad with egg, bacon, chicken
Snack- Lara bar, pb cupcake
Dinner- pecan chicken, broccoli, carrots, cauliflower in cheese sauce, pumpkin cupcake
CrossFit
Warm up
WOD
7 minute AMRAPS with 3 minute rest between
#1
12 slam ball- 15 lbs
6 toes to bar
#2
12 alternating kb swings- 25 lbs.
6 turkish getups
#3
12 ghd situps
6 pass throughs
warm down- 50 lunges
Food Log:
Breakfast- 1 egg and sausage
Lunch- cobb salad with egg, bacon, chicken
Snack- Lara bar, pb cupcake
Dinner- pecan chicken, broccoli, carrots, cauliflower in cheese sauce, pumpkin cupcake
Monday, October 17, 2011
Friday, October 7, 2011
Workout
CrossFit
WOD
50-30-15
Double Unders
alternating arm kb swings- 25 lbs.
step ups with kb- 25 lbs
Time- 8:26
CrossFit
WOD
50-30-15
Double Unders
alternating arm kb swings- 25 lbs.
step ups with kb- 25 lbs
Time- 8:26
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Workout
CrossFit
Warm up
WOD
Amrap in 20 minutes of
10 turkish get ups- 25 lbs.
15 sit ups
20 alternating KB swings- 25 lbs.
4+4 rounds
CrossFit
Warm up
WOD
Amrap in 20 minutes of
10 turkish get ups- 25 lbs.
15 sit ups
20 alternating KB swings- 25 lbs.
4+4 rounds
Sunday, March 27, 2011
Tuesday, March 22, 2011
Workout:
CrossFit
Warm up with frankensteins, high knees, butt kicks
WOD
5 rounds of
30 KB alternating swings
20 KB clean and press
10 KB goblet squats
1 lap with KB
KB- 25 lbs.
Time- 28:??
Double under practice at home.
CrossFit
Warm up with frankensteins, high knees, butt kicks
WOD
5 rounds of
30 KB alternating swings
20 KB clean and press
10 KB goblet squats
1 lap with KB
KB- 25 lbs.
Time- 28:??
Double under practice at home.
Monday, January 10, 2011
January 4, 2011
CrossFit
Warm up with butt kicks, frankensteins
WOD
5 rounds of
20 push ups- on toes
30 KB push press (15/15)- 25 lbs.
40 sit ups
50 alternating KB swings- 25 lbs.
Times- 33:21ish
Warm up with butt kicks, frankensteins
WOD
5 rounds of
20 push ups- on toes
30 KB push press (15/15)- 25 lbs.
40 sit ups
50 alternating KB swings- 25 lbs.
Times- 33:21ish
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