Thursday, February 18, 2021

 Program A

EMOM for 12 minutes

6 db power cleans

8 box jump overs

Total- 12 rounds

25 lb dbs

16 in box

Took break at 5:07 to change and blow nose

Friday, January 15, 2021

Morning

Program A

Every minute on the minute

20 double unders or hops

5 db clean and jerk/press

12 alt unwtd lunges 

8 single arm alt db snatches

Made it all rounds in time

Used 20 lb dbs

Did hops

At School

Push up program

Max knee push ups- 20, 16, 18

Tricep kick backs- 15 lb db (10)

Minute push up plank- did all

Monday, July 7, 2014

Workout

CrossFit

Deadlift- 3 rep max
95, 135, 155, 165, 185
Used the back brace and it felt so much easier.

WOD
EOMOM for 12 minutes
5 deadlifts- 125 lbs
30 seconds of mountain climbers- I did double unders

Tuesday, June 17, 2014

Workout

CrossFit

Warm up

Deadlift 3 rep max
95, 115, 135, 145, 155, 165?

WOD
EMOM for 10 minutes
3 deadlifts- 135lbs
3 tall box jumps- 24 inch

Wednesday, April 23, 2014

WOrkout

CrossFit

Warm up

Deadlift
3 rep max
95,115, 135, 155, 165, 175, 190

WOD
EMOM for 14 minutes
3 deadlifts- 135 lbs.
30 seconds of wall ball
Ended with 101 wall ball

Monday, March 31, 2014

Workout

CrossFit

Warm up

Deadlift
1 rep max
95- 5
135-5
155- 3
175- 1
190- 1
205- 1
215 (f)

190 felt pretty easy and 205 was tough but not super tough!  Although I couldn't even get 215 off the ground!

WOD
EMOM
2 deadlifts- 135 lbs.
3 tall box jumps- 24 inch

Tuesday, March 4, 2014

Workout

CrossFit

Warm up

Deadlift- 3 rep max
95, 115, 135, 155, 165, 175- not sure?

WOD
EMOM for 12 minutes
3 deadlifts- 60% of max- 115?
mountain climbers for 30 seconds- switched to ab mat sit ups

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

Monday, September 9, 2013

Workout

CrossFit

Warm up

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125

WOD
EMOM
2 power cleans- 85 lbs.
1 burpee
then 2,2; 2,3

Total- 12 rounds plus some burpees

Friday, June 14, 2013

Workout

CrossFit

Warm Up to a heavy power clean, hang clean, split jerk
75, 85, 95, 105

WOD
Alternating EMOM for 20 minutes
1 power clean, hang clean, split jerk- 95 lbs
8 burpees

Ran 2 miles after CF.

Wednesday, June 5, 2013

Workout

CrossFit

Wednesday Warm up

3 rounds of

10 strict pull ups- blue band

10 air squats

10 push ups- no breaks

Dead lifts

3-3-3-3

135, 165, 175, 185 (1)

WOD

EMOM for 12 minutes alternating

3 dead lifts- 115 lbs.

10 box jumps- 24 inches

Friday, May 10, 2013

Workout

CrossFit

Warm up

Dead Lift
5-3-3-1-1-1
125, 145, 155, 165, 165 (oops), 185

WOD
Alternating EMOM for 12 minutes
5 deadlifts- 115 lbs. (about 60% of one rep max)
30 seconds of bicycles

***Went at 5:30 am!

Friday, April 12, 2013

Workout

CrossFit

Warm up

Dead Lifts
5-5-5-5
115, 135, 145, 155

WOD
EMOM for 14 minutes
3 dead lifts- 125 lbs.
amrap double unders (supposed to be burpees, but knee was bruised and swollen)

Monday, March 11, 2013

Workout

CrossFit

Warm up
Front Squat
3 - 3 - 3 - 3
85-95-105-115

WOD
EMOM for 8 minutes
3 Front Squats
5 Push-ups

Tuesday, March 5, 2013

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 85, 95, 105
Sick, so I took it easy.

WOD
10, 9, 8...3, 2, 1
Front squats
Push press
EMOM 5 burpees
Time- 11:50
I used 55 lbs.

Tough wod.  Would've used 65 if I was feeling better. 

Friday, November 9, 2012

Workout

CrossFit

Warm up

Deadlift
3-3-3-3-3
125, 135, 145, 155, 165

WOD
EMOM for 10 minutes
5 deadlifts at 60% of 3 rep max (100 lbs)
5 lateral burpees

Tuesday, October 30, 2012

CrossFit

Workout

Push Jerk (from rack, no split)
3-3-3-3-3
75, 85, 95, 105, 115 (1)

WOD
AMRAP in 1 minute of max push jerks- 95 lbs.
AMRAP in 5 minutes of max burpees with 5 box jumps EMOM
rest 1 min
AMRAP in 1 min of max push jerks- 95 lbs.
207
(8 jerks first round, 9 jerks second round, 35 burpees)

Friday, June 22, 2012

Workout

CrossFit

Warm up

Clean and Split Jerk
5-3-3-1-1-1
65, 75, 85, 95, 105, 115

WOD
EMOM for 20 minutes
1 clean and split jerk- 80-85% of max- 100 lbs.

Wednesday, May 30, 2012

Workout

CrossFit

Dead Lifts
3-3-3-3-3
155, 165, 175, 195, 200 (f)

Last year at this time I deadlifted 165 by 3.  :)

WOD
EOMOM for 12 minutes
5 deadlifts at 65%- 125 lbs.
8 burpees

Tuesday, April 24, 2012

Workout

CrossFit

Warm up

Bench Press
3-3-3-3
75, 85, 95, 100 (1)

WOD
EMOM for 10 minutes
30 seconds on/30 seconds rest
renegade rows- 25 lbs.
burpees