Saturday, June 29, 2013

Workout

CrossFit and Running

Ran to CrossFit

Squat Class
Based on 150 max
5- 65 lbs
3- 85 lbs
2- 90 lbs
2- 105 lbs
2- 120 lbs
2- 135 lbs
2- 120
10- 105 lbs

Ran home from CrossFit

Thursday, June 27, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row
25 ab mat sit ups
10 burpees
Row times- 4:33, 4:25, 4:18, 4:17

Wednesday, June 26, 2013

Workout

At home

WOD
4 rounds of
10 kb one legged dead lifts (right)
10 kb one legged dead lifts (left)
10 kb good mornings (2 rounds)/10 super mans (10 rounds)
10 air squats
20 lunges
Run to stop sign and back (.25 miles)
time- 27 minutes ish

Tuesday, June 25, 2013

Workout

CrossFit

Warm up

Push Press warm up- up to 95

WOD

4 rounds

AMRAP as possible in 5 minutes, rest 2 minutes after round

10 push press- 75 lbs.

5 burpee box jumps

Totals- 3+8, 3, 2+?, 3

Monday, June 24, 2013

Workout

CrossFit

Warm up

Squat Clean
3-3-3-3-3
65, 75, 85, 95, 105
Much easier when I control it on the way down.

WOD
4 rounds
4 squat cleans- 75 or 85?
4 double unders
Time- 3:something

Saturday, June 22, 2013

Workout

Running- ran/walked 4.07 miles in 45 minutes.

HOT!  2nd half of run was tough!

Friday, June 21, 2013

Workout

CrossFit

Partner WOD with Neal
1 mile relay (ran 2 400s)
then 2 rounds of
50 alternating box jumps- 24 inch (total of 50)
50 partner wall ball situps- 16 lbs. (total 50)
50 kb swings- 35 lbs (total 50)
then
1 mile relay (ran 2 400s)
Time- 27 minutes