Tuesday, February 2, 2021

Program A

Morning

15 minutes

5 push up + renegade row

10 box jump overs

15 deadlifts

Total- 6+11

Goal- 8 rounds

20 lb dbs, knee push ups

Monday, November 23, 2015

Workout

CrossFit Burn

Warm up

3 rounds of
200 meter run
10 ball over shoulder- 60 lbs
200 meter run
10 renegade rows- 25 lbs (real push ups)
Time- 17:ish

CrossFit

Warm Up

Power Clean- 2 rep max
me- got 115 2 times
Maddie- 85- 2 times

WOD
10 push ups- real ones
7 power cleans- me- 85, Maddie- 55
9 box jumps- me- 20 inch, Maddie- 16 inch
Time-??

Tuesday, May 19, 2015

Workout

CrossFit

Bench X 5
35, 55, 65, 75, 85, 90(2)

WOD
3 rounds of
7 renegade rows- 20 lbs,, knee push ups
14 box jump overs- 16 inch
Time- ?

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, June 30, 2014

Workout

CrossFit

Warm up

Bench Press- 5 rep max
65, 75, 85, 95, 100 (2)

WOD
12 minute AMRAP
200 meter run
7 renegade rows- 25 lbs
14 russian twists with db
Total- 4

Friday, April 11, 2014

Workout

CrossFit

Warm up

Bench Press- 5 rep max
75, 85, 95, 105(2) ??

WOD
5 min AMRAP of
5 Poor man bench- 25 lb dbs
10 air squats
Total- ??
then
5 min AMRAP of
3 renegade rows
12 russian twists
Total- ??

Ran to and from CrossFit from mom's house.  12:30ish each way

Saturday, March 29, 2014

Workout

At hotel

Ran 15 minutes
3 sets of 10 tricep extension- 10 lbs.
3 sets of 10 ren. rows without push ups- 20 lbs.
3 sets of bent over rows- ?
2 sets of 10 bench press- ?
3 sets of plie squats- ?
Ran 15 minutes

Friday, October 11, 2013

Workout

Boot Camp

6 rounds, 1 minute each exercise:

    Jump lunges

    Renegade rows- 15 lbs

    Kettlebell high-pull- 35 lbs

Wednesday, September 4, 2013

Workout

CrossFit

Warm up

Wednesday Warm up
3 rounds of
10 pull ups- skinny red and blue
10 push ups
10 air squats

WOD
1000 meter row
then
4 rounds of
10 renegade rows
20 abmat sit ups
then
800 meter run

Time  ??

Wednesday, January 9, 2013

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 80 (1)

WOD
AMRAP in 12 minutes of
8 Renegade Rows- 25 lbs.
12 dumbell lunges
16 air squats
Total- ??

Friday, October 26, 2012

Workout

CrossFit

Warm up

Bench Press (Close grip)
5-5-5-5
65, 75, 85, 95 (2)

WOD
AMRAP in 15 minutes of
7 renegade rows- 30 lbs
5 strict pull ups
200 meter run
4+4

Monday, August 27, 2012

Workout

CrossFit

Warm up

3-3-3-3
Back Squat
105, 110, 115, 120
The last 1 at 120 was pretty tough.

WOD
40-30-20-10 air squats
20-15-10-5 renegade rows- 25 lbs
Time 13 ish

Ran 2 miles afterwards.  Ran about .25 miles, walked 30 seconds.

Tuesday, April 24, 2012

Workout

CrossFit

Warm up

Bench Press
3-3-3-3
75, 85, 95, 100 (1)

WOD
EMOM for 10 minutes
30 seconds on/30 seconds rest
renegade rows- 25 lbs.
burpees

Saturday, April 7, 2012

Workout

CrossFit

WOD
4 rounds of
1 minute of work/1 minute rest/transition
dips- ring/bar with skinny red band
renegade rows- 25 lbs.
slam ball- 15 lbs.
bicycles

Thursday, March 1, 2012

Workout

CrossFit

WOD
5 rounds
400 meter run
30 ab mat sit ups
12 renegade rows- 20 lbs.
Time- 24:05

Monday, February 13, 2012

Workout

CrossFit

WOD
6 rounds
40 double unders
20 air squats
15 toe to bar
10 renegade rows- 25 lbs.
Time- 31:09

Tuesday, December 20, 2011

Workout

CrossFit

Warm up with lunges, butt kicks, high knees, frankensteins


WOD

12 minute AMRAP
6 renegade rows- 20 lbs.
12 slam balls- 15 lbs.
7+11

rest 5 minutes

6 ring dips- red band
12 air squats
13+2

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

February 10, 2011

Workout:
CrossFit

Warm up with butt kicks, lunges, 250 single jumps


WOD
AMRAP in 10 minutes
7 KB Push press (both arms)- 25/20
7 windmills with KB- both arms- 20
20 KB swings
4+13

rest 5 minutes

AMRAP in 10 minutes
10 renegade rows- 15 lbs (push ups on toes)
20 sit ups
4+8

July 29, 2010

CrossFit

Warm up

WOD
1000 meter row
50 thrusters- 15 lbs.
40 anchored sit ups
30 pull ups- yellow band
20 weighted lunge steps- 15 lbs.
10 renegade rows- 15 lbs. (real pushups)

Time- 16:03

Warm down- 6 sprints
2 @ 70%
1 @ 80%
2 @ 100%
1 @ 70% (leg bothering me)

6 real pull ups! 2, 2, 2 YEA!

My goal this summer was to get pull ups and I did. I've gotten them the last three times I've gone to CrossFit, so I know it's not a fluke. Now I can stop tearing my hands up to prove it to myself!