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

June 23, 2014

Workout

CrossFit

Warm up

Push Jerk- 3 rep max- ?

WOD
2, 4, 6, 8...
ground to overhead
toes to bar
Total- ??

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

Friday, May 2, 2014

Workout

CrossFit

Warm up

WOD
10 rounds of
200 meter run
5 toes to  bar
10 ground to overhead- 65 lbs. (did clean and press first few rounds, then did some snatches mixed in)
Time-  ??

Tuesday, April 22, 2014

Workout

CrossFit

Warm up

Bear Complex- 1 rep max
65, 75, 85, 95, 105(f) I was afraid to bring that 105 down on to my back.  I probably could've done it, but I couldn't bring myself to do it.

WOD
8 rounds
2 Bear complexes- 75 lbs
5 toes to bar- 4 rounds pause between, 4 rounds with kip

Thursday, April 10, 2014

Workout

CrossFit

Warm up

WOD
5 rounds not for time
500 meter row- 1:56, 1:54, 1:58, 2:02, 1:58
15 toes to bar- worked on getting 5 at a time with a kip, last 2 rounds did GHDs because hands were about to tear

Monday, March 3, 2014

Workout

CrossFit

Warm up

Front Squat- 5 rep max
65, 75, 85, 95, 105

WOD
12 min AMRAP of
8 thrusters- 55 lbs.
10 toe to bar
12 burpees
Total- 4+3

Friday, January 24, 2014

Workout

CrossFit

Warm up

Front Squat
3 rep max- ?

WOD
12 min AMRAP of
7 push press- 65 lbs.
7  front squats- 65 lbs.
7 toes to bar
Total- ?

Thursday, November 14, 2013

Workout

CrossFit

Warm up

WOD

15 Thrusters- 65 lbs

    25 Toes-to-bar

    20 Burpees

    15 Thrusters 

    20 Burpees

    25 Toes-to-bar

    15 Thrusters

Time-  ??

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

Monday, October 21, 2013

Workout

CrossFit

Warm up

Push Press
2-2-2-2
85, 95, 105 (1), 105

WOD
3 push press- 75 lbs (95 lbs Rx)
3 toes to bar
6
6
9
9
Total- finished round 15

Tuesday, August 20, 2013

Workout

CrossFit

Warm up

Front Squats
5-5-5-5
75, 85, 95, 105

WOD
4 rounds of
5 front squats- 75 lbs.
10 toes to bar
Time- 5:15

Friday, July 26, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
105, 115, 125, 135
135 was tough on the last one.

WOD
1000 meter row
50 ab mat sit ups
50 air squats
50 toes to bar
Time- 13:48

Ran 40 minutes after CF.

Wednesday, July 17, 2013

Workout

CrossFit

Wednesday Warm up
Blue and Skinny red for 2 rounds of pull ups

WOD
8 min AMRAP of
8 toes to bar
8 ab mat sit ups
Total- 6+5ish

then

80 lunge steps
800 meter run
Time- 7:58

Wednesday, June 12, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 strict pull ups- blue band, then blue plus skinny red
10 push ups

Handstand Push up practice- got 3 in a row, then did a few more

WOD
AMRAP in 15 minutes of
5 handstand push ups- ab mat
10 burpees
15 toes to bar
20 double unders
3+1

Ran 2 miles after crossfit

At home
Ran to stop sign
Tabata
Alternating one legged dead lifts
Alternating pistols (as far as I could go)
Alternating one legged assisted squats
4 alt one leg dl
4 pistols
4 alt one leg squ
ran to Stop sign

Monday, February 18, 2013

Workout

CrossFit

Warm up

WOD
800 meter run
30 toes to bar
400 meter run
30 toes to bar
800 meter run
Time- 18:15

Tabata slam ball warm down.

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

Friday, November 30, 2012

Workout

CrossFit

Warm up with thrusters

WOD
7 rounds of
12 thrusters- 45 lbs.
9 toes to bar
200 meter run with wall ball- 14 lbs.
Time- 24:14

After CF:
rowed 1000
ran 1 mile
rowed 1000
ran 1 mile
rowed 1000

Tuesday, November 20, 2012

Workout

CrossFit

Warm up

WOD
Open WOD 11.5
20 minute AMRAP
5 power cleans- 100 lb
10 toes to bar
15 wall ball- 14 lbs.
Total- 6+9

Wednesday, November 14, 2012

Workout

CrossFit

Warm up

WOD
ARMAP in 18 minutes of
15 box jumps- 20 inch games style
12 push press- 75 lbs
9 toe to bar
5+23

Got more than last time, but I know I didn't push as hard as last time.  Oh well.  Got my toe to bar in a row, though!  Gotta work on that more.