Sunday, January 24, 2021

Program B

Death By:

0 min- 1 dl, 1 hpc, 1 front squat

1:30 min- 2 dl, 2 hpc, 2 front squats

Until you can't go any more, but no more than 13 rounds

Score- 12 + 32

47# bar

RX- 65-75#

December 12- CF Katy Holiday Brawl

CrossFit Competition!

WOD 1

8 minutes AMRAP

15 Clean and Jerks- 55, 65, 70, 75

20 Calorie row

Maddie did half of the 55 lb jerks and I think half of the 65 lb jerks.  She failed once on the clean and then tried again and got it.  I did all the 70 lbs and I think we got 1 or 2 of the 75.  We didn't get last on that wod!

WOD 2

1 rep max front squat

Maddie got 100 and I got 110 (I think)

We got last.  Oh well...we figured we would

WOD 3

Part 1- 2 X 400 meter relay.  

We did ok!

WOD 4

100 wall ball

50 box jump overs- inch

25 ball over shoulder- 50 lbs

We did well!  Got 4th place in this WOD.  Maddie kicked butt on the box jump overs!  

We had so much fun!  I am so proud of how hard Maddie pushed herself and I'm so glad she had fun, too!  She said she would do another with me!

It was a GREAT day!

Monday, June 15, 2015

Workout

CrossFit

Warm up

Front Squat
5X5 at 75 lbs

WOD
3 minute AMRAP
6 front squats- 65 lbs
6 lateral burpees
Total- 2+1

1 minute rest

3 min AMRAP
double unders
Total- 111

1 minute rest

3 min AMRAP
6 front squats- 65 lbs
6 lateral burpees
Total- 2+2

Wednesday, May 27, 2015

Workout

CrossFit

Warm up

Barbell Complex- power clean, front squat, lunge left, lunge right
worked up to 65 lbs.  Did it 2 or 3 times

WOD
3 rounds
400 meter run
10 bb complex- 35 lbs.
Time- ?

Friday, June 27, 2014

Workout

CrossFit

Warm up

Front Squat- 3 rep max
75, 85, 95, 105, 115

WOD
30-20-10
overhead plate lunges
sit ups
15-10-5
pull ups
Time- ??

Thursday, June 5, 2014

Workout

CrossFit

Warm up

Front Squat 1 rep max
45-5, 75-5, 95-2, 105, 115, 125
Ugh... same as last time.  Back was horrible.

WOD
10, 9, 8...3, 2, 1
Wall balls- 16 lbs.
Burpees
Time- 8 something I think

Thursday, April 3, 2014

Workout

CrossFit

Warm up

Front squat- 1 rep max
45-5, 75- 5, 95-3, 105, 115, 125 (PR!)
Got to the bottom and felt like I was being crushed.  My back is so weak now and I'm not sure why!  Took everything I had to get up, but I made it.

WOD
15 front squats- 75 lbs
15 box jumps- 20 inch
15 front squats
800 meter run
15 front squats
15 box jumps
15 front squats
Time- 13:57
RX!

Monday, March 24, 2014

Workout

CrossFit

Warm up

Front Squat- 3 rep max
75, 85, 95, 105, 115, 120(2)

My back was not happy!  I was worried way more about my back caving than my legs failing.  :(  Gotta work on strengthening that back to hold up the weight.  I've never experienced that before.  I also used a weight belt for the 2 at 120.

WOD
5 rounds of
5 font squats- 80 lbs.
10 pull ups
Time- 7:50

Monday, March 3, 2014

Workout

CrossFit

Warm up

Front Squat- 5 rep max
65, 75, 85, 95, 105

WOD
12 min AMRAP of
8 thrusters- 55 lbs.
10 toe to bar
12 burpees
Total- 4+3

Thursday, February 14, 2014

Workout

CrossFit

Warm up

Front Squat- 20 minutes to find 1 rep max
110

WOD
800 meter run then
21 kb swings- 35 lbs.
15 front squats- 55 lbs.
9 pull ups
Time- ??

Friday, January 24, 2014

Workout

CrossFit

Warm up

Front Squat
3 rep max- ?

WOD
12 min AMRAP of
7 push press- 65 lbs.
7  front squats- 65 lbs.
7 toes to bar
Total- ?

Tuesday, January 14, 2014

Workout

CrossFit

Warm up

Front Squat
5 rep max
65, 75, 85, 95

WOD
6 rounds of
200 meter run
4 front squat- 75 lbs.
6 pull ups
TIme- 12 ish

Friday, December 27, 2013

Workout

CrossFit

Warm up

Front Squat
20 minutes to find 3 rep max
Got up to 85 lbs then dropped down and did some more reps at a lower weight.

WOD
1000 meter row then
5 rounds of 7 front squats- 55 lbs.
10 leg raises (supposed to be toes to bar)- couldn't do them because of cut on hand

Monday, December 23, 2013

Workout

CrossFit

12 Days of Christmas
1 squat clean
2 sdhp
3 push ups- knees
4 front squats
5 box jumps
6 push press
7 hang cleans
8 kb lunge steps
9 kb swings
10 sit ups
11 burpees
12 thrusters
KB- 25 lbs
BB- 55 lbs
Time- 30:15

Saturday, October 12, 2013

Workout

Running- 5 miles- KSR

Lifted at home after KSR.

Triceps- skull crushers, tricep press
Power Cleans
Front Squats

Monday, September 23, 2013

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 85, 95, 105

WOD
21-15-9
Front Squats- 65 lbs
Ring dips- blue band
burpees
Time ??

Tuesday, August 20, 2013

Workout

CrossFit

Warm up

Front Squats
5-5-5-5
75, 85, 95, 105

WOD
4 rounds of
5 front squats- 75 lbs.
10 toes to bar
Time- 5:15

Tuesday, August 6, 2013

Workout

Ran 50 minutes before CrossFit.  (4.6 miles- 10:56 minute mile)

Crossfit

Warm up

Front Squat
3-3-3-3
45, 75, 85, 95, 105, 115

WOD
20 front squats- 75 lbs
30 box jumps- 20 inch
40 kb swings- 35 lbs
50 wall ball- 14 lbs
Time- 9:33

Monday, July 8, 2013

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 105 (1)

WOD
AMRAP in 12 minutes of
4 sdhp
8 front squats
12 push press
Total- 5 ish

RX- 55 lbs

Monday, July 1, 2013

On the boat

Ran 3 miles

Squats with dumbells
10- 30 lbs (15/15)
10- 40 lbs (20/20)
10- 50 lbs (25/25)

3 rounds of
1 minute plank
1 minute bridge hold on ball
10 push ups