Monday, February 17, 2014

Workout

CrossFit

Warm up

Back Squat- 3 rep
95, 105, 115, 125

WOD
10 minute AMRAP- Half "Cindy"
5 pull ups
10 push ups
15 air squats
Total- 6+6

Friday, February 14, 2014

Workout

CrossFit

Warm up

Power Clean- 2 rep max (not touch and go)
115, got 120 one time

WOD
200 meter run, 15 power cleans- 65 lbs.
200 meter run, 12
run, 9
run, 6
run, 3
Time- 8:something

Thursday, February 14, 2014

Workout

CrossFit

Warm up

Front Squat- 20 minutes to find 1 rep max
110

WOD
800 meter run then
21 kb swings- 35 lbs.
15 front squats- 55 lbs.
9 pull ups
Time- ??

Thursday, February 6, 2014

Workout

CrossFit

Warm up

WOD
20 minute AMRAP of
5 ring dips- blue band
7 kb swings- 45 lbs.
10 air squats
Total- 16+?

YOGA!

Tuesday, February 4, 2014

Workout

CrossFit

Warm up

Strict Press
20 minutes to find 3 rep max
45, 55, 65, 70, 75 (f), 72 (2)

WOD
AMRAP in 12 minutes of
7 handstand push ups OR seated db press- 15 lbs
7 box jumps- 20 inch
7 burpees
Total- ?

Friday, January 24, 2014

Workout

CrossFit

Warm up

Front Squat
3 rep max- ?

WOD
12 min AMRAP of
7 push press- 65 lbs.
7  front squats- 65 lbs.
7 toes to bar
Total- ?

Tuesday, January 21, 2014

Workout

CrossFit

Baby Amelia WOD
8 rounds of
7 push press- 65 lbs
20 wall ball sit ups- 14 lbs
5 strict pull ups- blue band