Friday, August 28, 2015

Workout

CrossFit

Bench Press

5@50%, 5@60%, 5@70%
Max reps @80% did 85 lbs and got 7 maybe?  Maddie did 50 and got 12

Conditioning

14 min AMRAP
200m run
20 kb high pulls- 35 lbs, Maddie used 25 lbs.
15 sit ups
10 push ups- on knees

Total- ?

Saturday, March 1, 2014

Workout

CrossFit

Back Squat
Based on 140 max
With 2 second hold at the bottom
5- 50%- 70
5- 60% 85
5- 65%- 90
then,
3- 75%- 105
3- 80%- 110
3- 80%- 110
3- 80%- 110

At home
Power clean
10- 55 lbs
10- 65 lbs
10- 70 lbs
Yoga stretching between

WOD
5 rounds of
20 kb swings
20 kb high pulls
200 meter run
Time- under 20 minutes

Lots of  yard work!

Friday, October 11, 2013

Workout

Boot Camp

6 rounds, 1 minute each exercise:

    Jump lunges

    Renegade rows- 15 lbs

    Kettlebell high-pull- 35 lbs

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.

Monday, May 27, 2013

Workout

At home

3 rounds of
Ran 2 houses down
25 kb swings
Ran 2 houses down
25 goblet squats
Ran 2 houses down

25 kb high pulls
Ran 2 houses down

25 lunge steps
Time- 37:??

Wednesday, May 8, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 push ups
10 strict pull ups- blue band

Bench Press
3-3-3-3
55, 75, 85, 100 (2)
So close to getting number 3.  I fought hard and it kept moving up until it didn't.  Then it started back down and I freaked!  I gave it my all, but couldn't get it all the way.  :(  I thought I had it!

WOD
5 rounds of
12 kb high pulls- 35 lbs
10 kb swings- 35 lbs
5 ring dips- skinny red band
Time- 5:49

Did 2 unassisted ring dips after class!

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, June 29, 2012

Workout

CrossFit

Warm up

WOD
"Baseline"
500 meter row
40 air squats
30 kb swings
20 kb high pulls
10 burpees
Time- 5:47
then

AMRAP in 12 minutes
10 box jumps- 20 inch
10 ab mat sit ups
10 lunges
Total- 10+20

Monday, May 28, 2010

Workout

CrossFit at Niki's

WOD
3 rounds of
run
kb high pulls- 35 lbs.
run
push ups
run
wall ball- 18 lbs.

Wednesday, May 17, 2012

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
95, 115, 125 (1), 120 (1)
Should've done 105 then 115 and 120.  Oh well.

WOD
5 rounds of
14 kb high pulls- 45 lbs
7 burpees
Time- 6:03

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:??

Tuesday, September 13, 2011

Workout

CrossFit

Warm up

WOD
5 rounds of
40 double unders
30 box jumps- 20 inch
20 kb high pulls- 35 lbs.
Time- 15:??

Fastest girl time by about 5 minutes.  I killed this WOD.  :)

Saturday, August 27, 2011

Workout

CrossFit

Warm up

Partner WOD with Laura
5 rounds of
200 meter run
20 kb high pull- 35 lbs
20 db push press- 20 lbs.
Time- 11:??

Warm down
Alternating every 30 seconds for 4 minutes-
sit ups
plank hold

Wednesday, August 10, 2011

Workout

CrossFit

Warm up with frankensteins, butt kicks, high knees

WOD
20 calorie row
30 wall ball- 14 lbs.
20 toe to bar
30 box jumps- 20 inch
20 burpees
30 kb high pull- 35 lbs.
20 push press- 65 lbs. (I accidently did 30)

Time- 14:49

Warm down- 800 meter run

Tuesday, August 2, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees

WOD
2 rounds of
30 kettlebell swings
200 meter run with kb
30 goblet squats
200 meter run with kb
30 kb high pulls
200 meter run with kb
30 russian twists
200 meter run with kb

Time- 27:25
Kettlebell- 35 lbs.

Tuesday, July 13, 2011

Workout

CrossFit

Warmup

800m Run

21-15-9-15-21
KB High Pulls
Weighted Step Ups
30 Burpees

Time- 16:??

Tuesday, May 24, 2011

Workout:

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups on knees, 10 sit ups

WOD
400 meter run
21 kb swings- 35 lbs.
21 kb high pulls- 35 lbs
21 box jumps
400 meter run
18, 18, 18
400 meter run
15, 15, 15
400 meter run
12, 12, 12

Time- 18:51

Felt good. Box jumps were fast. Had to stop and tie my shoe at one point or I could've been faster. :( Loved this workout!

Warm down with 50 med ball sit ups with partner- 14 lbs. (25 a person)

At Lifetime:
Cycle 60 spin class- endurance
Didn't push very hard at all.

Tuesday, April 26, 2011

Workout:

CrossFit

Warm up

15, 14, 13, ..., 2, 1
KB swings- 35 lbs.
KB high pulls- 35 lbs.
Box Jumps- 20 inch
Time- 21:43

Tuesday, April 5, 2011

Workout:

Bike to CrossFit (about 7 minutes)

CrossFit

Warm up


WOD

5 rounds of
10 KB swings- 35 lbs.
bear crawl down and back
10 KB high pulls- 35 lbs.
lunges down and back
10 goblet squats- 35 lbs.
burpee broad jump down and back

Time 21:54

Bike home from CrossFit (about 7 minutes)

February 17, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, air squats, push ups

WOD
4 rounds
10 toes to bar
15 sprawl to KB high pull- 35 lbs.
20 wall ball- 14 lbs.
25 lunge steps

Time- 19:26

I loved this WOD.