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

Saturday, May 5, 2012

Workout

CrossFit

Back Squat
5-5-5-3-1-1-1
95, 115, 125, 135, 140, 145 (f), 145 (f)

WOD
3 rounds of 2 minutes on, 1 minute rest
3 burpees/12 mountain climbers
ab mat sit ups
slam ball- 15 lbs
box jumps- 20 inch

Wednesday, December 28, 2011

Workout

CrossFit

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


Front squats
3-3-3-3
95, 105, 110, 115 (1)

WOD
EMOM for 10 minutes
3 front squats- 80 lbs.
10 mountain climber steps

Wednesday, July 14, 2011

Workout

CrossFit

Warm up

Front Squat
5-5-5-5
80, 85, 90, 95 (2)
So my front squat still sucks.  I've been stuck in the same place for about 6 months now.  I need to get back in the habit of squatting heavy once a week.

WOD
AMRAP in 14 minutes
6 fr squats- 55 lbs.
9 hand release push ups (on knees)
12 mountain climber steps
10+12

Wednesday, April 27, 2011

Workout:

CrossFit

Warm up

WOD
5 rounds of
400m Run
40 Double Unders
30 Push Ups (on knees)
20 Mt. Climber Steps
Time- 21 ish or 22