Monday, November 23, 2015

Workout

CrossFit Burn

Warm up

3 rounds of
200 meter run
10 ball over shoulder- 60 lbs
200 meter run
10 renegade rows- 25 lbs (real push ups)
Time- 17:ish

CrossFit

Warm Up

Power Clean- 2 rep max
me- got 115 2 times
Maddie- 85- 2 times

WOD
10 push ups- real ones
7 power cleans- me- 85, Maddie- 55
9 box jumps- me- 20 inch, Maddie- 16 inch
Time-??

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

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

Wednesday, July 15, 2015

Workout

CrossFit Burn

WOD

10 rounds of

10 alternating dumbbell snatch (45#/35#)
10 Slamballs (35#/25#)
10 Sit-ups

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- ?

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

Friday, June 12, 2015

Workout
 
CrossFit Burn

WOD
30 minute AMRAP with 2 min work, 1 min rest

10 burpee box jump- 20 inches
15 sit ups
20 slam ball- 25 lbs
30 lunges
Total- 5+6

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

Tuesday, May 26, 2015

CrossFit Burn?  I can't remember!

Friday, May 22, 2015

CrossFit Burn- I forgot what the workout was!

Wednesday, May 13, 2015

Workout

CrossFit Burn

Warm up

WOD
Tabata
db thrusters- 15 lbs
kb swings- 25 lbs
db snatch- 15 lbs
med ball sit ups- 10 lbs.

Walked 10 minutes after class

Monday, May 11, 2015

Workout

CrossFit Burn

WOD

8 rounds for time of:

5 Goblet Squats- 25 lbs

11 DB Burpee Deadlifts- 25 lbs

200 meter run

4 Push-ups

Time- ?

Walked after class

Ran/walked during swim practice

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

Wednesday, May6, 2015

Workout

CrossFit Burn

Warm up

WOD

2 rounds for time of:

50 Overhead plate lunges 10 lbs
40 Alternating Dumbbell Snatches- 15 lbs
30 Slamballs- 15 lb
20 Lateral Hops
10 Renegade Rows- 15 lbs

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

Monday, April 13, 2015

CrossFit Burn

Warm up

WOD
55 KB swings
55 OH lunges
55 DB push press
55 alternating DB snatch
55 slam balls

I did three rounds of 10 with 25 lb kb, 10 lb plate for lunges, 12.5 db for push press and db snatch, 10 lb slam ball.

Time- 9:13

Ran 1 mile without stopping after CrossFit!