Wednesday, December 28, 2011

Workout

CrossFit

Warm up with 3 rounds of 10 push ups, sit ups, squats


Front squats
3-3-3-3
95, 105, 110, 115 (1)

WOD
EMOM for 10 minutes
3 front squats- 80 lbs.
10 mountain climber steps

Tuesday, December 27, 2011

Workout

CrossFit

Warm up


21-18-15-12-9-6-3
Kettlebell swings- 35 lbs
Knees to elbows
Double unders
17:36

Did same WOD in October in around 17 minutes.

Wednesday, December 21, 2011

12 Days of CrossFit


1 Turkish Get Up (55/35)
2 HSPU or Pike Push Ups
3 Pull Ups
4 Sumo Deadlift High Pulls (95/65)
5 Front Squats (95/65)
6 Box Jumps
7 KB Swings (55/35)
8 Push Press (95/65)
9 KB Weighted Lunge Steps (55/35)
10 Hang Cleans (95/65)
11 Burpees
12 Thrusters (95/65)

Time- 39:09

Tuesday, December 20, 2011

Workout

CrossFit

Warm up with lunges, butt kicks, high knees, frankensteins


WOD

12 minute AMRAP
6 renegade rows- 20 lbs.
12 slam balls- 15 lbs.
7+11

rest 5 minutes

6 ring dips- red band
12 air squats
13+2

Monday, December 19, 2011

Workout

CrossFit

WOD


5 rounds of
500 meter row
30 alterating kb clean and jerk- 30 lbs.
15 sit ups
2 minutes rest
Time- 30:07

Friday, December 16, 2011

Workout

Running- 1h 10m 45s 6.72 miles 10m 32s/Mi


Felt better even though I was slower. First half was okay, but started slowing on second half.

Crossfit 50m

Sport comments: Warm up with high knees, butt kicks, frankensteins, bear crawl.
WOD

100 KB swings- 35 lbs.
4:??

2000 meter row
8:49

250 double unders
6:??
Not feeling it tonight after the run.

Wednesday, December 14, 2011

Workout

CrossFit

Warm up with frankensteins, high knees, bear crawl

WOD
Bench Press
1-10-1-20-1-30
95, 75, 105, 65, 110 (f), 55

Bench Press PR!