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
Showing posts with label Dumbell Thrusters. Show all posts
Showing posts with label Dumbell Thrusters. Show all posts
Wednesday, May 13, 2015
Tuesday, May 5, 2015
Wednesday, April 29, 2015
Workout
Crossfit
3 rounds of
800 meter run
25 db thrusters-12 lbs
400 Meter farmers carry
Total- 2+1
Wednesday, April 15, 2015
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
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
Sunday, December 9, 2012
Sunday, December 9, 2012
Workout
Crossfit with Niki
Back Squat
5-5-5-max reps
60, 70, 80, 90% based on 145 max
80, 100, 115, 130 (5)
WOD
21-15-9
Power Clean- 75 lbs
Front Squat- 75 lbs
Push Ups
2500 meter row
10, 9, 8...3, 2, 1
Burpees
Dumbell thrusters- 25 lb dumbells
Crossfit with Niki
Back Squat
5-5-5-max reps
60, 70, 80, 90% based on 145 max
80, 100, 115, 130 (5)
WOD
21-15-9
Power Clean- 75 lbs
Front Squat- 75 lbs
Push Ups
2500 meter row
10, 9, 8...3, 2, 1
Burpees
Dumbell thrusters- 25 lb dumbells
Tuesday, December 4, 2012
Sunday, December 2, 2012
Workout
CrossFit with Niki
Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125, 130 (f), 130 (f), 130 (f)
Partner WOD
5 Power Cleans- 105 lbs.
10 box jump overs- 20 inches
5 Power Cleans- 105 lbs.
100 Pull up- I did 50 (sets of 10)
PC, BJO, PC
200 db thrusters- I did 100 (sets of 10)- 20 lb dbs
PC, BJO, PC
300 double unders- I did 150 (sets of 25)
CrossFit with Niki
Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125, 130 (f), 130 (f), 130 (f)
Partner WOD
5 Power Cleans- 105 lbs.
10 box jump overs- 20 inches
5 Power Cleans- 105 lbs.
100 Pull up- I did 50 (sets of 10)
PC, BJO, PC
200 db thrusters- I did 100 (sets of 10)- 20 lb dbs
PC, BJO, PC
300 double unders- I did 150 (sets of 25)
Friday, January 13, 2012
Friday, January 13, 2012
Workout
CrossFit
Warm up with lunges, 20 air squats, 20 push ups, high knees, butt kicks
WOD
EMOM for 8 minutes
1 bear complex- 75 lbs.
1 squat clean thruster- 75 lbs.
then
On 1 min. off 1 min. for 20 minutes
5 db thrusters- 20 lb dbs
5 burpees
12+7 rounds
Bear Complex is power clean, front squat, push press, back squat, push press
CrossFit
Warm up with lunges, 20 air squats, 20 push ups, high knees, butt kicks
WOD
EMOM for 8 minutes
1 bear complex- 75 lbs.
1 squat clean thruster- 75 lbs.
then
On 1 min. off 1 min. for 20 minutes
5 db thrusters- 20 lb dbs
5 burpees
12+7 rounds
Bear Complex is power clean, front squat, push press, back squat, push press
Monday, November 21, 2011
Friday, November 18, 2011
Workout
CrossFit
Warm up with some burpees, squats
WOD
Fran
21-15-9
Thrusters- 65 lbs.
Pull ups
Time- 10:53
I hate Fran.
CrossFit
Warm up with some burpees, squats
WOD
Fran
21-15-9
Thrusters- 65 lbs.
Pull ups
Time- 10:53
I hate Fran.
Sunday, April 17, 2011
Saturday, April 16, 2011
Workout
CrossFit
Partner WOD
4 rounds of 1 minute of work per partner/30 second transition and rest btwn stations/1 min. rest after each round
Thursters- 20 lb. dumbells
Slam Ball- 15 lbs.
Box dips
Sandbag Lunges- 25 lbs.
CrossFit
Partner WOD
4 rounds of 1 minute of work per partner/30 second transition and rest btwn stations/1 min. rest after each round
Thursters- 20 lb. dumbells
Slam Ball- 15 lbs.
Box dips
Sandbag Lunges- 25 lbs.
Thursday, March 3, 2011
March 1, 2011
Workout:
CrossFit
Warm up
WOD
4 laps
30 pull ups
30 DB thrusters (R)- 20 lbs.
30 KB swings- 35 lbs.
30 DB thrusters (L)- 20 lbs.
30 pull ups
4 laps
Time- 24:07
CrossFit
Warm up
WOD
4 laps
30 pull ups
30 DB thrusters (R)- 20 lbs.
30 KB swings- 35 lbs.
30 DB thrusters (L)- 20 lbs.
30 pull ups
4 laps
Time- 24:07
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