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)

Friday, December 14, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of 500 meter row
max set of dips in between- 10 on red band

Ran 1.5 miles after CF

Friday, August 31, 2012

Workout

CrossFit

Warm up

5 sets of max dips- skinny red on bars
5 each round except last, got 6

WOD
AMRAP in 14 minutes
5 burpee dumbell deadlift- 30 lbs dumbells
10 weighted lunge steps- 30 lbs dumbells
15 ab mat situps
total- 7+10

Running- Ran 3.2ish miles after CF

Monday, August 13, 2012

Workout

CrossFit

Power Clean
3-3-3-3
85, 95, 105, 115

WOD
12-9-6-3
Power Cleans- 95 lbs (Rx-135)
Dips- bar with skinny red band
Time- 9:??

Saturday, April 21, 2012

Workout

CrossFit

Back Squat
3-3-3-1-1
95, 115, 125, 130, 135

WOD
Pick your order Chipper
400 meter run
20 slam ball burpees- 15 lbs.
30 dips- red band
40- slam ball- 15 lbs.
50- overhead lunges- 15 lbs.
400 meter run
20 box jump burpees
30 kb step ups- 35 lbs.
40 kettlebell high pulls- 35 lbs.
50 db push press- 20 lbs.
Time- 29:??