Workout
CrossFit
Warm up with 3 rounds of
pull ups- 10 kipping, 5 strict/5 kipping, 5 strict/5 kipping
air squats
sit ups
Back Squat
5 rep max
45, 75, 95, 115, 125, 135
Not a PR, but I haven't gotten that in over a year!
WOD
4 rounds of
15 heavy wall balls- 16 lbs (Rx was 20 lbs)
30 double unders
Time- 6:48
Ran 20 minutes after CrossFit.
Showing posts with label Wednesday Warm Up. Show all posts
Showing posts with label Wednesday Warm Up. Show all posts
Thursday, April 10, 2014
Monday, December 23, 2013
Wednesday, October 23, 2013
Wednesday, October 16, 2013
Workout
CrossFit
CrossFit
Warm up
WOD
30 wall balls- 14 lbs.
30 high pulls- 65 lbs.
30 box jumps- 20 inch
30 push press- 65 lbs.
Time- ??
Wednesday, September 18, 2013
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 ??
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, July 24, 2013
Wednesday, July 24, 2013
Workout
CrossFIt
Wednesday warm up
blue band for pull ups
unbroken push ups
Thrusters
3-3-3-3
75, 85, 95, 105 (1)
Went down on squat for 105 the 2nd time, but wasn't feeling it. Back has been bothering me.
WOD
4 rounds of
10 box jumps- must step down
10 thrusters- 75 lbs.
Time- 9:56
RX
CrossFIt
Wednesday warm up
blue band for pull ups
unbroken push ups
Thrusters
3-3-3-3
75, 85, 95, 105 (1)
Went down on squat for 105 the 2nd time, but wasn't feeling it. Back has been bothering me.
WOD
4 rounds of
10 box jumps- must step down
10 thrusters- 75 lbs.
Time- 9:56
RX
Friday, July 19, 2013
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
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
Saturday, June 22, 2013
Wednesday, June 19, 2013
Workout
CrossFit
Wednesday Warm up
3 rounds of
10 strict pull ups- blue band
10 push ups
10 air squats
Got a strict pull up without a band!
WOD
50-40-30-20-10
Double Unders
Ab mat sit ups
with 15 thrusters after every round- 65 lbs.
Time- 25:43ish
CrossFit
Wednesday Warm up
3 rounds of
10 strict pull ups- blue band
10 push ups
10 air squats
Got a strict pull up without a band!
WOD
50-40-30-20-10
Double Unders
Ab mat sit ups
with 15 thrusters after every round- 65 lbs.
Time- 25:43ish
Thursday, June 13, 2013
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
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
Wednesday, May 22, 2013
Wednesday, May 22, 2013
Workout
Ran 1 mile before Crossfit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups- unbroken
10 pull ups- blue band
Dead Lifts
3-3-3-3
Warmed up to 155
WOD
21-15-9
Dead Lifts- 115 lbs.
Tall box jumps- 24 inches
Time- 6:36
Ran 800 meters after CF.
Ran 1 mile before Crossfit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups- unbroken
10 pull ups- blue band
Dead Lifts
3-3-3-3
Warmed up to 155
WOD
21-15-9
Dead Lifts- 115 lbs.
Tall box jumps- 24 inches
Time- 6:36
Ran 800 meters after CF.
Thursday, May 16, 2013
Wednesday, May 15, 2013
Workout
Running- Ran 1 mile before CrossFit (under 9 minutes).
CrossFit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups- all 3 sets of 10 unbroken!
10 pull ups- blue band
WOD
30 wall ball- 14 lbs.
30 chest to bar pull ups
30 alternating pistols- with band and bar
30 alternating db snatches- 40 lb db
Time- 17:??
8 minutes rest then
800 meter run- 4:17 (4:13 on watch)
Ran 1 more mile after CF.
Running- Ran 1 mile before CrossFit (under 9 minutes).
CrossFit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups- all 3 sets of 10 unbroken!
10 pull ups- blue band
WOD
30 wall ball- 14 lbs.
30 chest to bar pull ups
30 alternating pistols- with band and bar
30 alternating db snatches- 40 lb db
Time- 17:??
8 minutes rest then
800 meter run- 4:17 (4:13 on watch)
Ran 1 more mile after CF.
Thursday, May 9, 2013
Wednesday, May 8, 2013
Workout
CrossFit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups
10 strict pull ups- blue band
Bench Press
3-3-3-3
55, 75, 85, 100 (2)
So close to getting number 3. I fought hard and it kept moving up until it didn't. Then it started back down and I freaked! I gave it my all, but couldn't get it all the way. :( I thought I had it!
WOD
5 rounds of
12 kb high pulls- 35 lbs
10 kb swings- 35 lbs
5 ring dips- skinny red band
Time- 5:49
Did 2 unassisted ring dips after class!
CrossFit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups
10 strict pull ups- blue band
Bench Press
3-3-3-3
55, 75, 85, 100 (2)
So close to getting number 3. I fought hard and it kept moving up until it didn't. Then it started back down and I freaked! I gave it my all, but couldn't get it all the way. :( I thought I had it!
WOD
5 rounds of
12 kb high pulls- 35 lbs
10 kb swings- 35 lbs
5 ring dips- skinny red band
Time- 5:49
Did 2 unassisted ring dips after class!
Thursday, April 25, 2013
Wednesday, April 24, 2013
Workout
CrossFit
Wednesday Warm up
Strict pull ups- skinny red+blue
Thrusters
3-3-3-3
65, 75, 85, 95
WOD
5 rounds of
21 double unders
15 kb swings- 35 lbs.
9 thrusters- 65 lbs.
Time- 16:30
CrossFit
Wednesday Warm up
Strict pull ups- skinny red+blue
Thrusters
3-3-3-3
65, 75, 85, 95
WOD
5 rounds of
21 double unders
15 kb swings- 35 lbs.
9 thrusters- 65 lbs.
Time- 16:30
Thursday, February 7, 2013
Wednesday, February 7, 2013
Workout
Crossfit
Warm up
3 rounds of
10 push ups
10 air squats
10 dead hang pull ups- skinny red with medium blue
WOD
500 meter row
40 air squats
30 wall ball sit ups- 14 lbs.
20 burpees
10 man makers- 25 lbs.
20 burpees
30 wall ball sit ups- 14 lbs.
40 air squats
800 meter run
Time- 21:20
Several people were under 20 and that was my goal. The only place I could've possibly gone faster was the man makers. Those got tough fast. Oh well.
AFter CF I went for a run. I was going to do 3, but figured I could do 3 on Friday when I have more time, so I did my 2. It felt great. I really wanted to keep going, but I had to get home and make dinner before taking Kate to swimming. So excited to be running and having it feel good again!
Crossfit
Warm up
3 rounds of
10 push ups
10 air squats
10 dead hang pull ups- skinny red with medium blue
WOD
500 meter row
40 air squats
30 wall ball sit ups- 14 lbs.
20 burpees
10 man makers- 25 lbs.
20 burpees
30 wall ball sit ups- 14 lbs.
40 air squats
800 meter run
Time- 21:20
Several people were under 20 and that was my goal. The only place I could've possibly gone faster was the man makers. Those got tough fast. Oh well.
AFter CF I went for a run. I was going to do 3, but figured I could do 3 on Friday when I have more time, so I did my 2. It felt great. I really wanted to keep going, but I had to get home and make dinner before taking Kate to swimming. So excited to be running and having it feel good again!
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