Sunday, June 9, 2013

Workout

At home

Ran to parents house

Then 3 rounds of

20 deck jumps

10 push ups

Lunges to street

10 burpees

Run two houses down

Ran to parents house

Tabata planks

Tabata bridges

Tabata alternating crunches and side raise with kb 

Saturday, June 8, 2013

Workout

CrossFit open gym

Strict Press

5-5-5-5

Warm up with 45

65, 70, 75 (3), 72

At home

4 rounds of

10 kb swings- 35 lbs.

10 goblet squats- 35 lbs.

20 lunge steps

10 kb one legged dead lifts- 35 lbs.

10 kb one legged dead lifts- 35 lbs

Run to stop sign and back

Time- 28:ish

Friday, June 7, 2013

Workout

CrossFit

Partner WOD with Amber

Alternating 400 meters X 6

Time- 22:3ish

Tabata alternating planks and ab mat sit ups 

Wednesday, June 5, 2013

Workout

CrossFit

Wednesday Warm up

3 rounds of

10 strict pull ups- blue band

10 air squats

10 push ups- no breaks

Dead lifts

3-3-3-3

135, 165, 175, 185 (1)

WOD

EMOM for 12 minutes alternating

3 dead lifts- 115 lbs.

10 box jumps- 24 inches

Monday, June 3, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
75, 95, 115, 125

WOD
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpees
Time-11:55

At home
Tabata alternating
air squats
handstand holds
-
lunges
push ups
-
air squats
handstand holds
-
front, side, side, side raise with kb

15 deadlifts with kb- 35 lbs.

Friday, May 31, 2013

Workout

CrossFit

Warm up

WOD
"Wittman"
7 rounds of
15 kbs swings- 35 lbs.
15 power cleans- 65 lbs.
15 box jumps- 20 inch
Time- ???

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- ??