Saturday, December 22, 2012

Workout

CrossFit

Warm up

WOD
12 Days of CrossFit
1 squat clean thruster
2 hspu or pike push ups
3 high pulls
4 pull ups
5 front squats
6 box jumps
7 kb swings
8 push press
9 sit ups
10 hang cleans
11 burpees
12 weighted lunge steps with kb

Time- 34:37

Wednesday, April 18, 2012

Workout

CrossFit

Warm up

WOD
30 hand stand push ups or pike push ups
40 toes to bar
50 kb swings- 35 lbs.
60 ab mat sit ups
70 burpees
Time- 19:22

Thursday, April 12, 2012

Workout

CrossFit

WOD

25 burpees
400 meter run
25 pull ups
400 meter run
25 handstand push ups or pike push ups on box
400 meter run
25 pull ups
400 meter run

25 burpees

All runs done with 14 lb. wall ball

Time- 27:ish

Monday, March 13, 2012

Workout

CrossFit

Chipper
35 pike push ups
50 toes to bar
800 meter run
75 push press- 45 lbs.
150 double unders or 30 burpees (I did 75/15)
Time- 26 ish?

Tuesday, January 24, 2012

Workout

CrossFit

WOD
2000 meter row
30 pike push ups on box
1600 meter run
30 pike push ups on box
Time- 25:??

Wednesday, December 21, 2011

12 Days of CrossFit


1 Turkish Get Up (55/35)
2 HSPU or Pike Push Ups
3 Pull Ups
4 Sumo Deadlift High Pulls (95/65)
5 Front Squats (95/65)
6 Box Jumps
7 KB Swings (55/35)
8 Push Press (95/65)
9 KB Weighted Lunge Steps (55/35)
10 Hang Cleans (95/65)
11 Burpees
12 Thrusters (95/65)

Time- 39:09

February 8, 2011

Workout:
CrossFit

Warm up with frankensteins, bear crawl, butt kicks


WOD
4 rounds of
30 overhead walking lunges- 1-25/3-15
30 box jumps- 20 inch
20 wall ball- 14 lbs.
10 pike push ups- I did 20 the first 3 rounds/10 last round

Time- 28:30 ish

I went ahead and did 10 more push ups to cap off my 4 rounds of 20. I'm a dork for not realizing I only had to do 10. I would've been much faster! Oh well.

December 22, 2010

CrossFit

Warm up

WOD
12 Days of CrossFit


1 100m run
2 Handstand Push Ups- pike on box
3 Pull Ups
4 KB Clean and Jerk- 25 lbs.
5 Sumo Deadlift High Pulls- 55 lbs.
6 Box Jumps- 20 inch
7 KB Swings- 35 lbs.
8 Push Press- 55 lbs.
9 Wall Ball- 14 lbs.
10 Hang Clean- 55 lbs.
11 Burpees
12 Thrusters- 55 lbs.

*The workout is performed just like the song. You do one 100m run; then 2 handstand push ups and 1 100m run; then 3 pull ups, 2 handstand push ups, 1 100m run; and so on all the way to day 12*

Time- 42 ish maybe?

July 31, 2010

CrossFit

Warm up

Tababta
Push Ups
Slam ball- 15 lbs.
KB Swings- 35 lbs

4 pull ups without band!

July 1, 2010

CrossFit

Warm up

WOD
500 meter row followed by
3 rounds of
20 pike push ups on 24 inch box
15 pull ups with red band
20 db squat cleans- 12 lb dumbells
then another 500 meter row

Time- 21:18

Yay for pull ups! I got one without the band (with lots of kipping)!