20 min AMRAP = 196 reps
8 bar-facing burpees
25' front rack burpees @ 45 lbs
8 jumping pull-ups
Monday, February 29, 2016
Saturday, February 27, 2016
Thursday, February 25, 2016
February 25 Workout
Warmup
3 rounds:
Single-arm kettlebell shoulder press, 10 reps/arm @ 10 lbs
Plank hold :30
Dumbbell glute bridge, 1 reps with 2-count pause at top of each rep @ 15 lbs
Performance
For time = 25:15
1,000m run
75 kettlebell swings @ 53 lbs
50 push-ups
25 toes to bar
50 shoulder taps piked on a box
42 kettlebell swings @ 53 lbs
400m run
I had to cap myself due to time constraints.
February 23 Workout
Warmup
3 rounds:
Jumping good morning, 8 reps
Banded overhead squat pulls, 6 reps
Spiderman crawl 25'
Strength
Snatch = 73 lbs
12 min to build to a heavy single
PR'd the snatch.
Performance
10:00 AMRAP = 91
3 box jumps @ 24"
3 pull-ups
6 power snatches @ 63 lbs
6 box jumps @ 24"
6 pull-ups
9 power snatches @ 63 lbs
9 box jumps @ 24"
9 pull-ups
12 power snatches @ 63 lbs
12 box jumps @ 24"
12 pull-ups
1 power snatch @ 63 lbs
Sunday, February 21, 2016
February 20 Workout
8 min to find 3RM thruster = 95 lbs
3 @ 85 lbs
3 @ 95 lbs
PR'd the thrusters.
Rest 2:00
For time = 14:26
Teams of 3, relay-style:
10 axle deadlifts @ 45 lbs
10 axle shoulder-to-overhead @ 45 lbs
40' front rack walking lunge with axle @ 45 lbs
100 wallballs @ 20 lbs
I held the axle. The wallball was dropped so a 10 burpee penalty was assessed.
500m axle carry @ 45 lbs
I partnered with Philip and Pablo.
Friday, February 19, 2016
February 19 Workout
Warmup
3 rounds:
Single-leg box jump, 6 reps/leg
Seated banded lat pulldown with bar, 10 reps
Standing dumbbell inverted cross, 8 reps @ 8 lbs
L-sit :10
Strength
10 min to a heavy set of the complex = 90 lbs
Complex = 2 shoulder press + 3 push press
1 @ 33 lbs
1 @ 83 lbs
1 @ 90 lbs
Performance
3 sets for reps = 70-52-59
1:00 max effort kettlebell swings @ 53 lbs
1:00 max effort strict pull-ups
1:00 max effort double unders
Rest 1:00
February 18 Workout
Warmup
3 rounds:
Sprawls with max height jump at top, 5 reps
Lateral lunges, 10 reps alternating sides
Back extension, 5 reps
Strength
3 sets:
Single-leg barbell Romanian deadlift, 6 reps/leg @ 63 lbs
Rest :30
Armadillo drill, 3 reps
Rest :30
Partnered with Kelly for the armadillo drills.
Performance
4 rounds for time = 9:36
3 reps barbell complex @ 73 lbs
10 box jump overs @ 24"
Barbell complex 1 rep = 5 deadlift + 3 hang power cleans + 1 front squat
Wednesday, February 17, 2016
February 16 Workout
Warmup
3 rounds:
Opposite arm/leg touch and extend, 6 reps/side
Bat winpgs, 10 reps with 2-count puase at top @ 15 lbs
Single-leg box squat with band around knee, 6 reps/leg
Strength
Front squat = 125 lbs
4 @ 75 lbs
2 @ 95 lbs
4 @ 105 lbs
2 @ 115 lbs
4 @ 105 lbs
2 @ 125 lbs
Performance
EMOM 12 min:
6 wallballs @ 14 lbs
4 toes-to-bar
Immediately into 3:00 burpees for reps = 36
Was able to hit the target 99% of the time with the 14 lb wallball.
Tuesday, February 16, 2016
Sunday, February 14, 2016
Valentine's Day Workout
6 rounds = 16:08
15 kettlebell swings @ 53 lbs
10 box jumps @ 24"
100m run
Rest 1:00
Saturday, February 13, 2016
Will You Be Mine?
Fitness
50 medball sit-ups @ 10 lbs
25 burpees over partner
50 wallballs over rig @ 10 lbs
200m sandbag carry
Partnered with Karen. We went light so we could move a tree later.
Friday, February 12, 2016
February 11 Workout
Warmup:
3 rounds:
10 banded shoulder extensions
10 grasshoppers
10/arm plate external rotations @ 5 lbs
Strength
3 sets:
Weighted chin-ups, 5 reps @ 5 lbs
Rest :15
Weighted dip, 7 reps @ 5 lbs
Rest :15
Side-plank, :30 per side
Rest :30
Performance
EMOM for 15 min:
3 strict pull-ups
6 slamballs @ 40 lbs
First two rounds, I was able to do 10 slamballs. Every round after, I went to 6 slamballs.
Wednesday, February 10, 2016
February 9 Workout
Warmup
3 rounds:
5/leg single Romanian deadlift with barbell @ 33 lbs
10 plank up-downs
10 single-arm kettlebell swings alternating arms in air @ 26 lbs
10 steps, forward band walks
Performance
5 rounds = 20:37
400m run
10 hang power cleans @ 73 lbs
15 hand release push-ups
Monday, February 8, 2016
February 7 Workout
Bench press
7 @ 53 lbs
5 @ 73 lbs
5 @ 83 lbs
3 @ 93 lbs
3 @ 103 lbs
1 @ 113 lbs
Couldn't do 123 lbs.
February 6 Workout
Team Crossfit
For time: 21:56
10 pull-ups, 10 front squats @ 55 lbs, 100m run
9 pull-ups, 9 front squats @ 55 lbs, 100m run
8 pull-ups, 8 front squats @ 55 lbs, 100m run
7 pull-ups, 7 front squats @ 55 lbs, 100m run
6 pull-ups, 6 front squats @ 55 lbs, 100m run
5 pull-ups, 5 front squats @ 55 lbs, 100m run
4 pull-ups, 4 front squats @ 55 lbs, 100m run
3 pull-ups, 3 front squats @ 55 lbs, 100m run
2 pull-ups, 2 front squats @ 55 lbs, 100m run
1 pull-up, 1 front squat @ 55 lbs, 100m run
Partnered with Kelly. Each partner has to do the movement. Did all strict pull-ups!
Friday, February 5, 2016
February 4 Workout
Warmup
3 rounds:
8 dumbbell box jumps @ 12"
2/leg around the world lunges
10 seated dumbbell shoulder press
10 steps/leg band walks
Strength
Clean pulls = 133 lbs
2 @ 83 lbs
2 @ 133 lbs
2 @ 133 lbs
2 @ 133 lbs
Fitness
5 min AMRAP = 3 + 1
12 dumbbell hang power cleans + push press @ 25 lbs
5 sit-ups
Rest 2:00
5 min AMRAP = 2 + 2
10 burpees
100m kettlebell farmer carry @ 53 lbs
Wednesday, February 3, 2016
February 2 Workout
Warmup
3 rounds
10 steps forward band walks
10 Grasshoppers
10 barbell bent-over-row
10 overhead plate squats @ 10 lbs
Strength
Back squat = 133 lbs
3 @ 83 lbs
3 @ 103 lbs
3 @ 123 lbs
3 @ 133 lbs
My 1RM used to be 133 lbs. Now it is my 3RM!
Performance
50 wallballs @ 16 lbs
10 row cals
40 wallballs @ 16 lbs
15 row cals
30 wallballs @ 16 lbs
20 row cals
20 wallballs @ 16 lbs
25 row cals
10 wallballs @ 16 lbs
30 row cals
Next time, use a 12 lb wallball and practice form. I went past the 20:00 timecap.
Tuesday, February 2, 2016
Pork and Apple Burger
With rosemary potatoes andmixed green salad a lá Crystal. The pork patty was good.
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