Friday, June 19, 2015

Workout

CrossFit

Warm up

Partner WOD with Nesreen and Maria
Row for 7 minutes
Pull ups for 3 min
Row for 7
Double unders for 3
Row for 7
Toes to bar for 3

Saturday, June 13, 2015

Workout

CrossFit Partner Comp with Emily

WOD 1
400 meter row

WOD 2
21-15-9
box jump overs
wall ball- 10 lbs
hang clean and jerk- 65 lbs

WOD 3
max deadlift- 190 lbs

WOD 4
400 meter run with dumbell
40 snatch- 45 lbs.
40 partner russian twists
40 burpees to plate
40 partner russian twists
40 thrusters- only made it through 3

Saturday, June 6, 2015

Workout

CrossFit

Warm up

Partner WOD with Maddie
21-15-9
Hang power snatch- M- 25 lbs., R- 45 lbs.
Burpee box jump overs- 20 inch
Time- 18 something

Maddie's snatch looked good.  First time using 20 inch box since baby.

Saturday, May 30, 2015

Workout

CrossFit

Squats with Maddie
worked up to a one rep- 115

Partner WOD with Maddie
30 minute AMRAP
40 wall ball- 10 lbs
40 db hang cleans- 15 lbs
40 ring dips- blue band

Monday, May 25, 2015

CrossFit

Workout

Partner Murph with Maddie
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile
Time-  ?

Saturday, May 9, 2015

Workout with Maddie

CrossFit

Back Squat X 5
35, 55, 65, 75, 85

WOD
800 meter run with wall ball
80 db snatch- 15 lbs
80 wall ball- 10 lbs
400 meter run with wall ball
60 db snatch
60 wall ball
200 meter run with wall ball
40 db snatch
40 wall ball
Time- ?

Wednesday, June 18, 2014

Workout

CrossFit

Warm up

Partner WOD with Sheila
Buy in- 50 toes to bar
3 rounds of
500 meter row/400 meter run
Cash out- 150 double unders
Time- 22:ish

Monday, May 19, 2014

Workout

CrossFit

Warm up

Partner WOD with Botter
3 rounds of 1000 meter row (500 each)
400 meter farmer's carry- divided into 100s
Time- 25:06
Beat all the other girls teams all day long!  :)
We rowed about a 2:00 pace and I ran during the farmer's carry.

Thursday, March 27, 2014

Workout

CrossFit

Warm up

Partner WOD
2000 meter row (switch at 500)
40 heavy kb russian swings- 45 lbs.
30 ring push ups- first set on knees, second and third sets on toes (3 at a time)
Time- 41:??

I can't remember if I ran that day or not!  :(

Friday, June 21, 2013

Workout

CrossFit

Partner WOD with Neal
1 mile relay (ran 2 400s)
then 2 rounds of
50 alternating box jumps- 24 inch (total of 50)
50 partner wall ball situps- 16 lbs. (total 50)
50 kb swings- 35 lbs (total 50)
then
1 mile relay (ran 2 400s)
Time- 27 minutes

Friday, June 7, 2013

Workout

CrossFit

Partner WOD with Amber

Alternating 400 meters X 6

Time- 22:3ish

Tabata alternating planks and ab mat sit ups 

Saturday, May 11, 2013

Workout

CrossFit

Warm up

Partner WOD with Adriana
2 rounds of 200 meter farmer's carry- 30 lb dbs
then
3 rounds of
50 wall ball- 14 lbs.
50 kb swings- 35 lbs
20 burpees
then
2 rounds of 200 meter farmer's carry- 30 lb dbs

Time- 35:something ish

Saturday, May 4, 2013

Workout

CrossFit

Partner WOD with Stef
5 high pulls- 65 lbs.
7 hang cleans- 65 lbs.
9 burpees
9+35

At Lifetime

Elliptical- 5 minutes

Bench Press-
10-7-5-3-3
45, 55, 65, 75, 85

Deadlift
10-7-5-3
45, 95, 115, 135

Tabata Air Squats- 105
Tabata bridges on ball

Monday, April 29, 2013

Workout

CrossFit

Warm up

Partner WOD with Botter
3 rounds of
Partner 1-
1000 meter row

while

Partner 2-
30 kb clean and jerks (30 lbs)
20  burpees

then switch

Time- 31:08

Saturday, April 27, 2013

Workout

CrossFit

Warm up

Team WOD with Adriana and Audrey
Row 5000 meters
250 box jumps- 20 inch
250 power cleans- 75 lbs
Time- 35 minutes ish

Sunday, March 3, 2013

Workout

CrossFit with Niki

Back Squat
5- 50%
5- 60%
5- 75% did more
Max- 80%

80, 95, 125, 130 (7)

Probably shouldn't have jumped from 95-125.  I felt like 125 was harder than it should've been. 

Partner WOD
20 of a bunch of things while other partner rowed.  Ended up being around 49 minutes with about 5000 meters of rowing or a little under.  We did kb swings, thrusters, goblet squats, toes to bar, sit ups, lunges, kb high pull, and more?

Saturday, December 29, 2012

Workout

CrossFit

Warm up

Back Squat
55, 60, 65, 75, 85, 90% based on 145 lb max
5, 5, 5, 3, 3, 3
80, 85, 95, 110, 125, 130, 135 (extra)

Partner WOD with Niki and Michelle
10 minute AMRAP, 5 minute rest, 10 minute AMRAP
20 calorie row
20 weighted step ups- 35 lb kb on 16 inch box
20 hang cleans- 65 lbs.
2+82, 2+60something

Saturday, December 15, 2012

Workout

CrossFit

Squat Class
Back Squat
5-5-10-10-10 based off 145 max
85, 95, 100, 105, 110

Partner WOD with Stef and Niki
I did
10 deadlifts- 135 lbs.
200 meter run
25 box jump overs
200 meter run
30 db snatch- 30 lbs.
20 wall ball
200 meter run

Sunday, December 2, 2012

Workout

CrossFit with Niki

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125, 130 (f), 130 (f), 130 (f)

Partner WOD
5 Power Cleans- 105 lbs.
10 box jump overs- 20 inches
5 Power Cleans- 105 lbs.

100 Pull up- I did 50 (sets of 10)
PC, BJO, PC
200 db thrusters- I did 100 (sets of 10)- 20 lb dbs
PC, BJO, PC
300 double unders- I did 150 (sets of 25)

Sunday, November 25, 2012

Workout

CrossFit with Niki

Back Squat
5-5-5-5-5-5
45, 55, 65, 75, 80, 85% of 1 rep max (140)
65, 75, 90, 105, 115, 120
Felt pretty good!

WOD
Partner with Niki
60 burpees
100 front squats- 75 lbs.
60 burpees
200 kb swings
60 burpees