Wednesday, January 9, 2013

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 80 (1)

WOD
AMRAP in 12 minutes of
8 Renegade Rows- 25 lbs.
12 dumbell lunges
16 air squats
Total- ??

Tuesday, January 9, 2013

Workout

CrossFit

Warm up

Dead Lift
3-3-3-3
155, 165,175, 185 (2)

WOD
EMOM
3 Dead Lifts- 130 lbs.
3 Tall Box Jumps- 24 inch

Monday, January 7, 2013

Workout

CrossFit

Warm up

WOD 1
Tabata Russian KB swings- 91

WOD 2
3-6-9-12-9-6-3
Thrusters- 65 lbs.
Burpees
Time-  ??

Thursday, January 3, 2013

Workout

CrossFit

Warm up

Push Press Warm Up- warmed up to 85

WOD
"Jack"
AMRAP in 20 minutes of
10 push press- 75 lbs.
10 kb swings- 35 lbs
10 box jumps- 20 in
Total- 8+1

Didn't get same reps as last time, but legs were still tired from FGB.

Friday, January 4, 2013

Workout

CrossFit

Warm up with 20 air squats, 20 push ups.

Power Clean
3-3-3-3
95, 105, 115, 125 F, 125 (1)
Should've started at 90 and worked up to 120.  Last time we did this by 3s I got 120 2 times.  Pretty sure I could've gotten it 3 times today.  Oh well.

WOD
1000 meter row
30 power cleans- 95 lbs. (did the power cleans 5 at a time, then 3/2, 3/2 the last 10)
50 wall ball- 14 lbs.
Time- 13:10

Wednesday, January 2, 2013

Workout

CrossFit

Warm up with
10 push ups
10 air squats
10 strict pull ups- blue bands

Front Squat
3-3-3-3
95, 105, 115, 125 (1)

WOD
5 rounds
10 front squats- 75 lbs.
10 push ups
30 double unders
Time- 12:55

Monday, December 31, 2012

Workout

CrossFit

WOD

Fight Gone Bad
Box Jumps- 20 inch (35, 30, 25)
Push Press- 55 lbs. (22, 20, 20)
Row for calories (8, 8, 8)
Wall Ball- 14 lbs. (20, 16, 15)
High Pulls- 55 lbs. (20, 16, 15)
Total- 278

Last Fight Gone Bad- 234
Time before that- 276
Time before that- 201

I gotta get more wall ball and high pulls next time!