Total time = 39:53
3 rounds:
500m run
21 kettlebell swings @ 53 lbs
7 strict pullups
Immediately into
3 rounds:
500m row
15 thrusters @ 75 lbs
5 bar dips
Wednesday, December 26, 2018
Saturday, December 22, 2018
Dec 16 Workout
Endurance
200m run
10 burpees
15 squats
10 cal assault
After the second round, I failed time. At the 32:00 mark, I completed 7 + 4 rounds. I finished the whole workout at 37:28.
Sunday, December 9, 2018
Dec 8 Workout
Team Crossfit
3 rounds = 26:59
14-12-10 rope walks
21 cal row
28 medball situps @ 14 lbs
14 clean and jerks @ 75 lbs
*At 3-2-1-Go, each athlete starts at a different station. The team cannot rotate movements until each athlete has completed their reps/movement. A round is complete once all 4 athletes have done all 4 movements.
Teamed with Coach Emily, Coach Nicole, and Jeremy A.
3 rounds = 26:59
14-12-10 rope walks
21 cal row
28 medball situps @ 14 lbs
14 clean and jerks @ 75 lbs
*At 3-2-1-Go, each athlete starts at a different station. The team cannot rotate movements until each athlete has completed their reps/movement. A round is complete once all 4 athletes have done all 4 movements.
Teamed with Coach Emily, Coach Nicole, and Jeremy A.
Thursday, December 6, 2018
Dec 6 Workout
Endurance
Tempo row intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1 min rest
1 min all out (record 5k time) = 1:42
Rest 3 min
Tempo assault intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1:30 min rest
:30 all out (record rpm) = 86
Rest 3 min
For time = 7:03
400m run
15 burpees
200m run
10 burpees
100m run
5 burpees
Tempo row intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1 min rest
1 min all out (record 5k time) = 1:42
Rest 3 min
Tempo assault intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1:30 min rest
:30 all out (record rpm) = 86
Rest 3 min
For time = 7:03
400m run
15 burpees
200m run
10 burpees
100m run
5 burpees
Dec 5 Workout
Fitness
20 min AMRAP = 4 + 105
75 single unders
15 dumbbell deadlifts @ 30 lbs
10 dumbbell hang power cleans @ 30 lbs
5 dumbbell front squats @ 30 lbs
20 plank shoulder taps
20 min AMRAP = 4 + 105
75 single unders
15 dumbbell deadlifts @ 30 lbs
10 dumbbell hang power cleans @ 30 lbs
5 dumbbell front squats @ 30 lbs
20 plank shoulder taps
Monday, December 3, 2018
Coach Gilly
Performance
10 min AMRAP = 4 + 16
3 clean @ 75 lbs
6 toes to bar
9 pike pushups
50 single unders
Did worse than last year (5 + 4) but I think I was doing pike pushups from the floor. This year I was doing them from a 20" box. Also, I was doing hang power cleans. I think they were supposed to be from the floor.
Dec 1 Workout
Team Crossfit
Modified WOD due to a two-person team.
10 bar pullovers
40 hip taps
75 cal assault
Total rounds = 2+6
75' bear crawl
75' walking lunges @ 30 lbs
20 devils press @ 30 lbs
Teamed with Jason. First time doing the devils press. Also, Jason did all of the bar pullovers as I didn't want to swing upside down. I did a majority of the hip taps.
Modified WOD due to a two-person team.
10 bar pullovers
40 hip taps
75 cal assault
Total rounds = 2+6
75' bear crawl
75' walking lunges @ 30 lbs
20 devils press @ 30 lbs
Teamed with Jason. First time doing the devils press. Also, Jason did all of the bar pullovers as I didn't want to swing upside down. I did a majority of the hip taps.
Subscribe to:
Posts (Atom)