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
Showing posts with label Slam ball. Show all posts
Showing posts with label Slam ball. Show all posts
Thursday, August 13, 2015
Friday, July 17, 2015
Wednesday, July 15, 2015
Workout
CrossFit Burn
WOD
10 rounds of
10 alternating dumbbell snatch (45#/35#)
10 Slamballs (35#/25#)
10 Sit-ups
10 Slamballs (35#/25#)
10 Sit-ups
Friday, June 12, 2015
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
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, May 13, 2015
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
40 Alternating Dumbbell Snatches- 15 lbs
30 Slamballs- 15 lb
20 Lateral Hops
10 Renegade Rows- 15 lbs
Time- ?
Wednesday, April 15, 2015
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!
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!
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Workout
CrossFit
Strict Press- 5 rep max
45, 65, 70, 75, 80 (2 or 3)
WOD
12 minute AMRAP of
50 double unders
25 slam ball- 25 lbs
20 russian twists- 25 lbs.
Total- 3 +48
My double unders sucked today.
CrossFit
Strict Press- 5 rep max
45, 65, 70, 75, 80 (2 or 3)
WOD
12 minute AMRAP of
50 double unders
25 slam ball- 25 lbs
20 russian twists- 25 lbs.
Total- 3 +48
My double unders sucked today.
Monday, March 17, 2014
Wednesday, March 12, 2014
Workout
CrossFit
Warm up
WOD
18 minute AMRAP
12 slam balls- 20 lbs
18 lunges
24 kb swings- 35 lbs
200 meter run
total- 5+11
CrossFit
Warm up
WOD
18 minute AMRAP
12 slam balls- 20 lbs
18 lunges
24 kb swings- 35 lbs
200 meter run
total- 5+11
Monday, March 3, 2014
Friday, February 28, 2014
Workout
CrossFit
5 rounds of
1 minute of box jumps- 20 inch
1 minute of slam ball- 20 lbs
1 minute of ab mat sit ups
1 minute rest
Total- 389
Average 20 box jumps and 20 slam ball and 30-40 sit ups.
CrossFit
5 rounds of
1 minute of box jumps- 20 inch
1 minute of slam ball- 20 lbs
1 minute of ab mat sit ups
1 minute rest
Total- 389
Average 20 box jumps and 20 slam ball and 30-40 sit ups.
Wednesday, November 13, 2013
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
CrossFit
Warm up
WOD
1000 meter row then,
50-40-30-20-10
slam ball- 20 lbs.
sit ups
400 meter run
Tuesday, August 6, 2013
Monday, August 5, 2013
Workout
CrossFit
Warm up
4 rounds of
4 min AMRAP
400 meter run, then AMRAP of:
slam ball- 25 lbs.- 43
dumbbell snatch- 30 lbs.- 25
kb high pulls- 35 lbs.- 41
burpees- 21
2 min rest between rounds
Ran 20 minutes.
CrossFit
Warm up
4 rounds of
4 min AMRAP
400 meter run, then AMRAP of:
slam ball- 25 lbs.- 43
dumbbell snatch- 30 lbs.- 25
kb high pulls- 35 lbs.- 41
burpees- 21
2 min rest between rounds
Ran 20 minutes.
Wednesday, July 24, 2013
Tuesday, July 23, 2013
Workout
CrossFit
Warm up
WOD
50-40-30-20-10
Double unders
slam ball- 20 lbs
lunges
Time- 16:59
CrossFit
Warm up
WOD
50-40-30-20-10
Double unders
slam ball- 20 lbs
lunges
Time- 16:59
Tuesday, June 4, 2013
Wednesday, May 29, 2013
Workout
CrossFit
Warm up
WOD
1000 meter row
then 3 rounds of
30 slam ball- 25 lbs.
20 ab mat sit ups
10 front squats- 75 lbs
800 meter run
Time- ??
CrossFit
Warm up
WOD
1000 meter row
then 3 rounds of
30 slam ball- 25 lbs.
20 ab mat sit ups
10 front squats- 75 lbs
800 meter run
Time- ??
Monday, April 15, 2013
Wednesday, April 17, 2013
Workout
CrossFit
Warm up
Handstand holds X 4 (20-30 seconds each)
WOD
Tabata
Heavy Russian kb swings- 45 lbs.
Slam ball- 25 lbs.
Ab mat sit ups
CrossFit
Warm up
Handstand holds X 4 (20-30 seconds each)
WOD
Tabata
Heavy Russian kb swings- 45 lbs.
Slam ball- 25 lbs.
Ab mat sit ups
Thursday, March 28, 2013
Wednesday, March 28, 2013
Workout
CrossFit
Warm up
Hang Cleans
3-3-3-3-3
85, 95, 105, 115, 125 (f), 125 (f), 125 (2)
Close to getting 3rd.
WOD
AMRAP in 12 minutes of
24 weighted lunge steps- 25 lbs.
12 slam ball- 25 lbs.
Total- 5+4
CrossFit
Warm up
Hang Cleans
3-3-3-3-3
85, 95, 105, 115, 125 (f), 125 (f), 125 (2)
Close to getting 3rd.
WOD
AMRAP in 12 minutes of
24 weighted lunge steps- 25 lbs.
12 slam ball- 25 lbs.
Total- 5+4
Wednesday, March 13, 2013
Workout
CrossFit
Warm up
Pistol practice
WOD
Box jumps (games style)/slam ball time ladder
11, 11
CrossFit
Warm up
Pistol practice
WOD
Box jumps (games style)/slam ball time ladder
11, 11
Wednesday, January 23, 2013
Tuesday, January 22, 2013
Workout
CrossFit
Warm up
Back Squat
3-3-3-3-3
105, 115, 125, 135, 145
YAHOO!!!!!!!!!! Before I started I wasn't sure if I would go for 145 or settle for doing 140, since that would be a new PR. I decided after I did 135, to just go for 145 and I got it! So happy with that! I really wasn't feeling good, but I knew it was a squat day and wanted to squat so I went. Glad I did.
WOD
12 min AMRAP
30 overhead lunges- 25 lbs
10 slam ball- 20 lbs
4+13
Legs were having a tough time during that wod. Oh well.
CrossFit
Warm up
Back Squat
3-3-3-3-3
105, 115, 125, 135, 145
YAHOO!!!!!!!!!! Before I started I wasn't sure if I would go for 145 or settle for doing 140, since that would be a new PR. I decided after I did 135, to just go for 145 and I got it! So happy with that! I really wasn't feeling good, but I knew it was a squat day and wanted to squat so I went. Glad I did.
WOD
12 min AMRAP
30 overhead lunges- 25 lbs
10 slam ball- 20 lbs
4+13
Legs were having a tough time during that wod. Oh well.
Sunday, December 30, 2012
Friday, December 28, 2012
Workout
CrossFit
Warm up
WOD
Tabata 100
slam ball- 15 lbs.
push press- 20 lb dumbells
russian twists- 15 lbs.
weighted lunges- 20 lb dumbells
Time- 18:50
CrossFit
Warm up
WOD
Tabata 100
slam ball- 15 lbs.
push press- 20 lb dumbells
russian twists- 15 lbs.
weighted lunges- 20 lb dumbells
Time- 18:50
Thursday, September 20, 2012
Wednesday, September 19, 2012
Workout
CrossFit
Warm up
WOD
50-40-30-20-10
KB swings- 35 lbs.
Ab mat sit ups
Slam ball- 20 lbs.
Time- 21:??
Finished pretty fast compared to others. I slowed down a bit on the slam ball after the set of 50 and that helped me get more in a row before resting. I also kind of cleaned and pressed it instead of snatching it overhead.
Rowed 20 minutes after class- 4009 meters.
CrossFit
Warm up
WOD
50-40-30-20-10
KB swings- 35 lbs.
Ab mat sit ups
Slam ball- 20 lbs.
Time- 21:??
Finished pretty fast compared to others. I slowed down a bit on the slam ball after the set of 50 and that helped me get more in a row before resting. I also kind of cleaned and pressed it instead of snatching it overhead.
Rowed 20 minutes after class- 4009 meters.
Saturday, June 30, 2012
Saturday, June 30, 2012
Workout
CrossFit
Front Squat- 60, 65, 70, 75-80% of 1 rep max (115)
5-5-5-5
70, 75, 80, 90
Back Squat- 80% of 1 rep max (135)
3-3-3-3
110-110-110-110
WOD
1 minute of work, 1 minute rest/transition
toes to bar
db snatch- 30 lbs.
slam ball- 20 lbs.
shoot throughs
CrossFit
Front Squat- 60, 65, 70, 75-80% of 1 rep max (115)
5-5-5-5
70, 75, 80, 90
Back Squat- 80% of 1 rep max (135)
3-3-3-3
110-110-110-110
WOD
1 minute of work, 1 minute rest/transition
toes to bar
db snatch- 30 lbs.
slam ball- 20 lbs.
shoot throughs
Wednesday, June 6, 2012
Tuesday, June 5, 2012
Workout
CrossFit
Warm up
WOD
50-40-30-20-10
slam ball- 20 lbs
ab mat sit ups
run after each set
Time- 24:50
CrossFit
Warm up
WOD
50-40-30-20-10
slam ball- 20 lbs
ab mat sit ups
run after each set
Time- 24:50
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