Tuesday, March 23, 2021

Monday, February 22, 2021

 Program A- Vault

5 minutes of manmakers- got 20

3 minutes rest

4 minutes of devil press- got 30

2 minutes rest

3 minutes of burpees- got 35

Saturday, February 6, 2021

 Program A

2 minute AMRAP

4 burpees

8 air squats

Can't remember my score

Hotel Wods- Jan. 30 and 31

10 rounds

5 burpees

rest 30 seconds

8:30ish 

12 minutes of 

6 push ups plus taps

6 unweighted lungesters

Not sure of score

Saturday, January 16, 2021

Vault- program A

Every 2 minutes for 20 minutes

200 meter run (ran to the cul de sac)

Max burpees

Total- 80 burpees

Goal- 80-150

Power

4 sets of 5 pause back squats

53, 63, 73, 83, 93

400 meter farmers carry- 20 lb dbs

Wednesday, January 13, 2021

Morning

Shift from 1/13

8 rounds of

10 unwtd alternating step ups

5 burpees

Time- 7:31

16 inch box

Goal- 12 min or less

Afternoon

Endurance

3 rounds of

1:30 fast

3:00 slow

1:15 fast

2:30 slow

1:00 fast

2:00 slow

30 seconds fast

1:00 slow

Made it 2 rounds until my foot start hurting so bad!

3 rounds of 

1 min push up plank

10 single leg bridges

10 double leg bridges (2nd and 3rd round)

Monday, January 11, 2021

 Program A from 1/12

20 db step ups

8 lateral burpees (we did regular burpees)

18 db step ups

8 lateral burpees 

16, 8

14, 8

down to 2, 8

Time- 15:27

Used 20 lb dbs and did regular burpess

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

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

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

Thursday, July 16, 2015

Workout

CrossFit

Back Squat

4 sets of 6 @ 70-75%

last 2 sets at 90 lbs

Conditioning

50 DU
10-9-8-7-6-5-4-3-2-1
Wall Ball- 14 lbs
Burpee
then
50 DU

Tine- 12:22

First time using 14 lb ball 

Tuesday, July 7, 2015

Workout

CrossFit Burn

WOD

100 air squats

80 kettlebell swings (55#/35#)

60 Push Press (35#/25#)

40 sit-ups

20 burpees

Time- ?

Saturday, June 13, 2015

Workout

CrossFit Partner Comp with Emily

WOD 1
400 meter row

WOD 2
21-15-9
box jump overs
wall ball- 10 lbs
hang clean and jerk- 65 lbs

WOD 3
max deadlift- 190 lbs

WOD 4
400 meter run with dumbell
40 snatch- 45 lbs.
40 partner russian twists
40 burpees to plate
40 partner russian twists
40 thrusters- only made it through 3

Tuesday, June 9, 2015

Workout

CrossFit

Warm up

Bench Press- 1 rep max
95, could've probably done 100

WOD
1000 meter row
21-15-9
kb swings- 35 lbs
burpees
Time- ?

Friday, May 8, 2015

Workout

CrossFit Burn

1-2-3...9-10
Burpee dumbell squat clean thruster- 15 lbs.
200 meter run
Time- 29 ish

Walk/Ran after class

Thursday, April 23, 2015

Workout
Crossfit

Warm up

Strict press- 5 rep max
35, 45, 50, 55, 60

wod
10 ball over shoulder- ?
6 strict press- 45lbs
4 burpees
Time:?

Wednesday, April 15, 2015

+Workout

CrossFit Burn

WOD

AMRAP in 10 minutes of ascending reps
dumbell thrusters- 10 lbs
burpees
sit ups
Total- 8+2

Rest 2 minutes

AMRAP in 10 minutes of ascending reps
ball over shoulder- 25 lbs
alley run (only 1 per round)
Total- 9+4

Tuesday, July 22, 2014

Workout

CrossFit

Warm up

WOD
800 meter run

5 rounds of
10 burpees
15 box jumps- 20 inch
20 kb swings- 35 lbs

800 meter run
Time- 34:50 (I think)

Thursday, July 17, 2014

Workout

CrossFit

Warm up

Overhead Squat- 1 rep max
45, 65, 75, 85, 95

WOD
3 rounds of
5 burpees
10 overhead squats- 55 lbs. (RX was 75)
15 kb swings- 35 lbs.- I accidentally did 10 each round instead of 15!  Oops!
Time- 6:3ish

Thursday, July 10, 2014

Workout

CrossFit

WOD
"The Ghost"
6 rounds of
1 minute rowing for calories
1 minute burpees
1 minute double unders
1 minute rest
Total- ?

I started at burpees.