Friday, December 7, 2012

Workout

CrossFit

Warm up

20 minutes to find 1 rep squat clean thruster
100 lbs.

WOD
Squat Clean Thruster time ladder
6 rounds- 70 lbs.

Tuesday, December 4, 2012

Workout

CrossFit

Warm up

Partner WOD
3000 meter row- alternate every 500
200 box jumps- alternating
3000 meter row
Time- 31:31?

Sunday, December 2, 2012

Workout

CrossFit with Niki

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125, 130 (f), 130 (f), 130 (f)

Partner WOD
5 Power Cleans- 105 lbs.
10 box jump overs- 20 inches
5 Power Cleans- 105 lbs.

100 Pull up- I did 50 (sets of 10)
PC, BJO, PC
200 db thrusters- I did 100 (sets of 10)- 20 lb dbs
PC, BJO, PC
300 double unders- I did 150 (sets of 25)

Monday, December 3, 2012

Workout

CrossFit

Warm up

Hang Clean
3-3-3-3-3
80, 90, 100, 110, 120

WOD
21-15-9
Hang Cleans- 65 lbs.
Push Press- 65
Ab Mat Sit ups
Time- 5:47

After CF
Rowed 2500 meters
Ran 1.5 miles
Rowed 500 meters

Saturday, December 1, 2012

Workout

CrossFit

Front Squat
7- 60%- 75
7- 70%- 85
7- 80%- 95
max rep back squat at 80% front squat- 95 (20)

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

Thursday, November 29, 2012

Workout

CrossFit

Warm up

Dead Lift
5-5-3-3-1-1-1
95, 135, 155, 165, 175, 185, 195 (could've probably done about 10 pounds more)

WOD
EMOM for 12 minutes
2 deadlifts- 125 supposed to do 65%
3 box jumps- 20 inch
4 kb swings- 45 lbs.