Friday, August 9, 2013

Workout

CrossFit

Warm up
AMRAP in 20 minutes of
10 walking push ups
20 overhead lunges- 25 lbs.
30 plate sit ups- 25
40 plate squats- 25
Total- 3+?

Thursday, August 8, 2013

Workout

CrossFit

Warm up

Turkish Get UP
2-2-2-2 (2 on each arm)
30, 35, 45, ran out of time

WOD
4 rounds of
4 burpees
8 turkish get ups- 35 lbs.
16 kb swings- 35 lbs.
Time- ??

Tuesday, August 6, 2013

Workout

Ran 50 minutes before CrossFit.  (4.6 miles- 10:56 minute mile)

Crossfit

Warm up

Front Squat
3-3-3-3
45, 75, 85, 95, 105, 115

WOD
20 front squats- 75 lbs
30 box jumps- 20 inch
40 kb swings- 35 lbs
50 wall ball- 14 lbs
Time- 9:33

Monday, August 5, 2013

Workout

CrossFit

Warm up

4 rounds of
4 min AMRAP
400 meter run, then AMRAP of:
slam ball- 25 lbs.- 43
dumbbell snatch- 30 lbs.- 25
kb high pulls- 35 lbs.- 41
burpees- 21
2 min rest between rounds

Ran 20 minutes.

Sunday, August 4, 2013

Workout

CrossFit Swim WOD

100 meter warm up
25 meter kick
25 meter free
6X25 meter sprints with 10 second rest

WOD
8 rounds of
limo- partner pulls/partner kicks
planks/15 jump squats

100 meter warm down

Friday, August 2, 2013

Workout

CrossFit

Deadlift warm up
95, 115, 125, 135- x 5
145- 3

WOD- "Baby Colt"
8 rounds of
7 deadlifts- 135 lbs.
19 double unders
5 burpees
Time- ??

Thursday, August 1, 2013

Workout

CrossFit

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

WOD
10, 9, 8...3, 2, 1
Pull ups- RX was chest to bar, I did regular
Box Jumps- 24 inch
Ab mat sit ups
Time- ?