Thursday, July 8, 2015

Workout

CrossFit

WOD
1 min max db snatch- 25 lbs
1 min rest
1 min max sit-ups
1 min rest
1 min max lunges with db
1 min res

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

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

Saturday, May 9, 2015

Workout with Maddie

CrossFit

Back Squat X 5
35, 55, 65, 75, 85

WOD
800 meter run with wall ball
80 db snatch- 15 lbs
80 wall ball- 10 lbs
400 meter run with wall ball
60 db snatch
60 wall ball
200 meter run with wall ball
40 db snatch
40 wall ball
Time- ?

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- ?

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!

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)

Tuesday, March 18, 2014

Workout

CrossFit

Warm up

WOD
With 3 minute clock,
run 200 meters then
AMRAP box jumps- 20 inch (50)
rest 2 minutes
run, AMRAP db snatches- 25 lbs. (37)
rest 2 minutes
run, AMRAP burpees (29)
rest 2 minutes
run, AMRAP pistols- assisted with band (12)


Did 8 more pistols after wod to get to 20.

Ran 18 minutes after CrossFit

Monday, February 24, 2014

Workout

CrossFit

Warm up

EMOM for 7 minutes- pull ups
Tried chest to bar- couldn't really get chest to touch.  I was plenty high enough.  Did 3 at a time making sure to get high enough even though I wasn't touching.

WOD
8 minute AMRAP of
12 db snatches- 30 lbs.
14 lunges in place
24 double unders
Total- 4+12

Friday, January 3, 2014

Workout

CrossFit

Warm up

WOD
500 meter row
50 kb swings- 25 lbs.
40 db snatch- 20 lbs
20 burpees
40 db snatch
50 kb swings
500 meter row
Time- ??

RXd was 35/30

Monday, August 5, 2013

Workout

CrossFit

Warm up

4 rounds of
4 min AMRAP
400 meter run, then AMRAP of:
slam ball- 25 lbs.- 43
dumbbell snatch- 30 lbs.- 25
kb high pulls- 35 lbs.- 41
burpees- 21
2 min rest between rounds

Ran 20 minutes.

Wednesday, May 15, 2013

Workout

Running- Ran 1 mile before CrossFit (under 9 minutes).

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 push ups- all 3 sets of 10 unbroken!
10 pull ups- blue band

WOD
30 wall ball- 14 lbs.
30 chest to bar pull ups
30 alternating pistols- with band and bar
30 alternating db snatches- 40 lb db
Time- 17:??

8 minutes rest then
800 meter run- 4:17 (4:13 on watch)

Ran 1 more mile after CF.

Wednesday, February 20, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
25 kbs swings- 35 lbs.
25 kb high pulls- 35 lbs.
25 db to overhead- 30 lbs. (snatch)
200 meter farmers carry- 35 kb/30 db
Time- 34:59

Friday, December 21, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
100, 115, 125, 135

WOD
10, 9, 8...3, 2, 1
Wall Ball- 10 lbs. (no more 14 lb. balls, threw ball above green line)
Alternating dumbell snatch- 35 lbs.
Time- ??

Saturday, December 15, 2012

Workout

CrossFit

Squat Class
Back Squat
5-5-10-10-10 based off 145 max
85, 95, 100, 105, 110

Partner WOD with Stef and Niki
I did
10 deadlifts- 135 lbs.
200 meter run
25 box jump overs
200 meter run
30 db snatch- 30 lbs.
20 wall ball
200 meter run

Tuesday, November 12, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
95, 105, 115, ran out of time on last one  :(
115 felt really good!

WOD
5 rounds
10 alternating arm db snatch- 35 lbs
10 goblet squats with db- 35 lbs
5 burpees
Time- 8:58

Tuesday, August 28, 2012

Workout

CrossFit

Warm up

WOD
AMRAP in 20 minutes of
24 alternating dumbell snatches- 35 ln\bs
16 pull ups
Total- 3

30 minutes of rowing after class

Saturday, June 30, 2012

Workout

CrossFit

Front Squat- 60, 65, 70, 75-80% of 1 rep max (115)
5-5-5-5
70, 75, 80, 90

Back Squat- 80% of 1 rep max (135)
3-3-3-3
110-110-110-110

WOD
1 minute of work, 1 minute rest/transition
toes to bar
db snatch- 30 lbs.
slam ball- 20 lbs.
shoot throughs

Wednesday, May 2, 2012

Workout

CrossFit

Warm up

Power Cleans
3-3-3-3
95, 105, 115 (1), 110

WOD
4 rounds of
10 alternating db snatch- 40 lbs.
100 meter run
Time- 6:57

Tuesday, September 6, 2011

Workout

CrossFit

WOD
3 rounds of
800 meter run
30 db snatch- 25 lbs.
50 russian twists- 12 lbs.
Time- 22:27

Warm down
tabata air squats with rest at the bottom of the squat