Monday, August 17, 2015

WOrkout

CrossFit Burn

24 minute AMRAP of:

400m run

10 burpees

15 KB Swings (55#/35#) 30 lbs

20 OH Lunges with plate (35#/25#) 15 lbs

Total- Just short of 4 rounds

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!

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- ??

Tuesday, March 25, 2014

Workout

CrossFit

Warm up

WOD
20-18-26-14-12-10-8-6-4-2
10-9-8-7-6-5-4-3-2-1
Overhead plate lunges- 25 lbs.
Burpee w/ plate jump
Time- 16:50 or 17:50?

Ran 35 minutes after CrossFit.

Friday, August 23, 2013

Workout

CrossFit

    1,000 meter row

    20 - 18 - 16 - 14 - 12 - 10 - 8 -6 - 4 - 2

    OH Plate Lunges (45#/25#)

    10 - 9 - 8 - 6 - 5 - 4 - 3 - 2 - 1

    Plate Burpees

    400 meter run

*Row 1,000 meters; then 20 OH lunges, 10 plate burpees, 18-9, down to 2-1; then run 400 meters.

Time-??