Apr 27 Workout

Breathing

5 rounds = 17:40

20 cal row

15 wallballs @ 12 lbs

10 toes to bar

Rest 3 min

Couldnt finish the rest of the wod due to a leg cramp.

Coach Kelly

Strength

Overhead squat = 33 lbs

2 @ 33 lbs

2 @ 33 lbs

2 @ 33 lbs

2 @ 33 lbs

2 @ 33 lbs

Fitness

3 rounds = 13-11-9

3 min to complete:

300m run

10 toes to bar

AMRep hang power cleans @ 75 lbs

Rest 2:00 between rounds

*Scores are the number of power cleans performed each round.

Increased from 10-9-10.

Skillet Turkey Enchiladas

With a lime radish salad.

Apr 23 Workout

30 min assault = 211 cals

9.2 miles

Bacon Apple Breakfast Flatbreads

With ricotta and balsamic onions.

Apr 20 Workout

Breathing

10 min = 7:44

600m run

5 rounds:

6 dumbbell front squats @ 25 lbs

6 pullups

10 min = 6:49

600m row

5 rounds:

6 dumbbell hang power cleans @ 25 lbs

6 pushups

10 min = 8:28

40 cal assault

5 rounds:

6 dumbbell bent over rows @ 25 lbs

6 dumbbell push jerks @ 25 lbs

4 sets:

:30 plank

:30 right side plank

:30 left side plank

Rest :30

Neanderthal rest posture

Hunan Cumin Beef Stir-Fry

With red cabbage over jasmine rice a lá Crystal.

Apr 18 Workout

Breathe work

For time = ?

100m run

Rest 1:00

100m run

Rest :50

100m run

Rest :40

100m run

Rest :30

100m run

Rest :20

100m run

Rest :10

100m run

8 min EMOM ladder = 5

Increase by 1 cal and 1 burpee each round (score is the highest round completed)

1 cal row + 1 burpee over rower

4 sets (total cals) = 34

:25 max effort

2:35 rest

Neanderthal rest posture

Panko Parm Poulet with Potatoes

Over baby spinach in a creamy lemon dressing.

Juicy Lucy Burger

With tomato-onion jam and arugala salad.

Kawika

Fitness

20:07 AMRAP = 2 + 28

5 pushups

11 burpees

80 single unders

18 dumbbell push press @ 30 lbs

4 pullups/4 dips

16 wallballs @ 16 lbs

26 kettlebell swings @ 53 lbs

Did pullups and bar dips instead of ring rows/bench dips and used a 53 lb kettlebell instead of a 44 lb kettlebell.

Veggie-Loaded Orzo and Sausage

With lemon and parmesan.

Apr 11 Workout

Breathing practice

8 sets for consistency = 7 cals

:40 assault :20 rest

Rest 2 min

2 sets:

1 min row @ 60-70%

1 min row @ 70-80%

Rest 2 min

1 min max effort row

Rest 2 min

Rest 3 min

3 rounds = 11/10

1 min wallballs @ 12 lbs

1 min burpees

Long sit resting posture

Apr 9 Workout

Performance

Total = 144

5:00 burpees = 52

4:00 box jump overs @ 24" = 35

3:00 hang power clean @ 95 lbs = 17

2:00 seated strict dumbbell press @ 20 lbs = 23

1:00 burpees = 17

Apr 8 Workout

Performance

20 min AMRAP = 8 + 5

5 push jerks @ 65 lbs

25 kettlebell swings @ 35 lbs

15 knees to elbow

2 rope lower/raise

Assault bike = 6.1 miles

*One partner works on AMRAP while other partner rides .5 miles.  When biker finishes, they work on the AMRAP where their partner left off, and the other partner does the bike.  Assault bike substituted for run due to weather.

Partnered with Karen G.

Chicken Gone Nuts

With a walnut crust, glazed carrots, and roasted broccoli.

Sizzling Beef Stir-Fry

With bok choy over jasmine rice.

Apr 6 Workout

Box breathing + crab walk

5 rounds = 9:08

100m row

10 squats

100m row

5 pullups

Rest 2 min

For time = 8:43

20 cal assault

Then-

5 rounds

12 plate ground to overhead @ 25 lbs

6 pushups

Then-

20 cal assault

Rest 2 min

Tabata mash up - hollow hold & plank

Toe sitting posture

2010 Crossfit Games Event 3 (Modified)

Strength

Box squats = 135 lbs

5 @ 75 lbs

5 @ 95 lbs

5 @ 115 lbs

5 @ 135 lbs

Fitness

7 min AMRAP = 1 + 33

7 kettlebell deadlifts @ 70 lbs

14 dumbbell step ups @ 25 lbs

21 double unders

Only counted real double unders.

Roasted Pork Tenderloin

With lemony potatoes and zucchini.

Pan-Seared Chicken with Herbs De Provence

Over a warm farro. Mozzarella, and tomsto jumble.

Wasabi Lime Salmon

Over soy-simmered rice and baby bok choy.

Apr 2 Workout

Performance

800m run

-then-

30-20-10

Wallballs @ 16 lbs

15-12-9

Pullups

-then-

800m run

Apr 1 Workout

Performance

100m suitcase carry @ 53 lbs

25 kettlebell swings @ 53 lbs

20 hand release pushups

15 cals assault

10 strict pullups