Thursday, Feb. 4, 2021

Warmed up with shift workouts from 2/3

6 rounds

10 alternating lunges

10 sit ups

1 min cardio- step ups and hops

Time- 13:05

Program A

7 rounds

30 hop overs

10 db hang squat cleans

8 db press

Time- 12:37

20 lb dbs

Logging Past January Workouts

January 1, 2021

Prog B

1 power clean

1 push press/jerk

1 back squat

1 bar facing burpee

2, 2, 2, 2

all the way to 

10, 10, 10,10

Time- 19:38

53 lb bar

(Goal- 13-18 minutes RX- 65lbs)

January 2, 2021

Prog A

5 rounds 

40 dumbell hops or 200 meter run (I did hops)

20 alternating lunges

20 kb swings

Time- 15:00

Hops

25 lb kb

(Goal 16-22, Rx- 25-35lbs)

January 3, 2021

Jan. 4 Vault- Chaos- Prog A

For 10 min

1 devil press

1 thurster

2 devil press

2 thrusters

8+2

20 lb dbs

Continued on to finish 9 rounds, took about 2:30 extra

(Goal- 9-12 rounds, RX- 20-30)

January 4- off

January 5

Morning

Endurance

7 rounds

2:00 easy

1:00 hard

1:00 walk

Knee started bothering me around round 5

School

Push up program- 3 rounds

Max knee push ups- 15, 12, 10

Tricep kick backs- 12- 10 lbs

Push up plank for 1 min- 1 min, 35/5/25, 45/5/20

After school

Shift

Supposed to be 2 rounds of 6 minutes with minute rest between rounds, but changed it to 12 min AMRAP due to time constraint

12 minutes

20 singles or taps (taps)

16 alt lunges

12 sit ups

8 push up + taps

6+26

Friday, August 28, 2015

Workout

CrossFit

Bench Press

5@50%, 5@60%, 5@70%
Max reps @80% did 85 lbs and got 7 maybe?  Maddie did 50 and got 12

Conditioning

14 min AMRAP
200m run
20 kb high pulls- 35 lbs, Maddie used 25 lbs.
15 sit ups
10 push ups- on knees

Total- ?

Thursday, August 13, 2015

Workout

CrossFit

Warm up

WOD
AMRAP in 18 minutes
400 meter run
21 slam ball- 25 lbs
15 sit ups
9 seated dumbell press- 20 lbs
Total- 3+16

Wednesday, July 15, 2015

Workout

CrossFit Burn

WOD

10 rounds of

10 alternating dumbbell snatch (45#/35#)
10 Slamballs (35#/25#)
10 Sit-ups

Thursday, July 8, 2015

Workout

CrossFit

WOD
1 min max db snatch- 25 lbs
1 min rest
1 min max sit-ups
1 min rest
1 min max lunges with db
1 min res

Tuesday, July 7, 2015

Workout

CrossFit Burn

WOD

100 air squats

80 kettlebell swings (55#/35#)

60 Push Press (35#/25#)

40 sit-ups

20 burpees

Time- ?

Friday, June 12, 2015

Workout
 
CrossFit Burn

WOD
30 minute AMRAP with 2 min work, 1 min rest

10 burpee box jump- 20 inches
15 sit ups
20 slam ball- 25 lbs
30 lunges
Total- 5+6

Wednesday, April 15, 2015

+Workout

CrossFit Burn

WOD

AMRAP in 10 minutes of ascending reps
dumbell thrusters- 10 lbs
burpees
sit ups
Total- 8+2

Rest 2 minutes

AMRAP in 10 minutes of ascending reps
ball over shoulder- 25 lbs
alley run (only 1 per round)
Total- 9+4

Tuesday, April 14, 2015

Workout

CrossFit

Warm up

WOD

4 rounds of 5 strict pull ups

thick green band, blue with red, blue with red, blue

AMRAP in 10 minutes of

3 strict press- blue with red

6 push ups- on knees

12 air squats

Total- 6+?

June 19, 2014

Workout

CrossFit

WOD

5 rounds 

400 meter run

15 goblet squats- 35 lbs

30 sit ups

Time- ??

Friday, April 4, 2014

Workout

Ran to CrossFit- 12:30

CrossFit

Warm up

Power Clean- 1 rep max
75- 5, 85- 5, 95-3 , 105, 115, 125, 135 (f), 135- PR!

WOD
9 minute AMRAP of
4 power cleans- 90 lbs (RX was 105)
12 sit ups
24 double unders
Total- 7+2

Ran home from CrossFit- 13:30ish

Monday, December 23, 2013

Workout

CrossFit

12 Days of Christmas
1 squat clean
2 sdhp
3 push ups- knees
4 front squats
5 box jumps
6 push press
7 hang cleans
8 kb lunge steps
9 kb swings
10 sit ups
11 burpees
12 thrusters
KB- 25 lbs
BB- 55 lbs
Time- 30:15

Tuesday, November 26, 2013

Workout

CrossFit

Warm up
Strict Press

WOD
21-15-9
Shoulder to overhead
burpees
sit ups

Thursday, November 7, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row then,
50-40-30-20-10
slam ball- 20 lbs.
sit ups
400  meter run

Tuesday, November 5, 2013

Workout

CrossFit

Warm up

WOD
4 rounds
15 kb clean and jerk- one arm
15 sit ups
15 kb clean and jerk- other arm
15 toes to bar
15 burpees

Wednesday, September 18, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
10 pull ups
15 push ups
20 sit ups
25 air squats
2 minutes rest
Time- 20:14

Wednesday, December 26, 2012

Workout

CrossFit with Niki and Brooke

WOD
3 rounds of
50 sit ups
40 weighted lunges- 25 lb kb
30 wall ball- 14 lbs
20 push ups
10 goblet squats- 25 lb kb
Time- 35 ish?

Sunday, December 23,2012

Workout

Crossfit with Niki

12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.

50ish minutes

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