Push Press
Sumo Deadlift High-Pull
Wall Ball
Box Jumps
Rower
3 rounds
Total: 277
WOW! This workout is so hard!!!!Good Friday workout.
Friday, February 27, 2009
Wednesday, February 25, 2009
Karen
150 Wall Balls
20lb Ball
Time: 6:57
Last time I did Karen I had a time of 7:58! Really happy with the improvement! I usually start out with 50 as possible and slow down. I am going to try and go for 60 in a row next time around!
20lb Ball
Time: 6:57
Last time I did Karen I had a time of 7:58! Really happy with the improvement! I usually start out with 50 as possible and slow down. I am going to try and go for 60 in a row next time around!
Sumo Deadlift High Pull/Dips
10- Sumo Deadlift High Pulls (65#)
10- Dips
7 Rounds
Time: 7:10!
Great WOD!!! Was really tired at end!
10- Dips
7 Rounds
Time: 7:10!
Great WOD!!! Was really tired at end!
Monday, February 23, 2009
Front Squat 3,3,3,3,3,
Front Squat: 3,3,3,3,3 +3
95,115,125,135,145,155
Really happy because last time I did 3,3,3 Front Squat I finished with 140. Finished with 15lbs more tonight and I got it up really well at the end.
95,115,125,135,145,155
Really happy because last time I did 3,3,3 Front Squat I finished with 140. Finished with 15lbs more tonight and I got it up really well at the end.
Sunday, February 22, 2009
100 Burpees for Time
100 Burpees for Time
TIME: 10:47
Did this on Saturday because I missed it on Thursday. Didn't think I was going to make it after the first 30!!! Wow, definitely a hard workout to do on your own!
TIME: 10:47
Did this on Saturday because I missed it on Thursday. Didn't think I was going to make it after the first 30!!! Wow, definitely a hard workout to do on your own!
TGIF (3 laps, 15 deadlifts, 20 sit ups)
3 laps (sprint)
15 Deadlifts (152#)
20 Sit-ups on Hypers Machine
4Rounds: 15:21
A great Friday workout! My sprint turned into more of a jog after a round or two of those deadlifts!!!
15 Deadlifts (152#)
20 Sit-ups on Hypers Machine
4Rounds: 15:21
A great Friday workout! My sprint turned into more of a jog after a round or two of those deadlifts!!!
Thursday, February 19, 2009
1/2 Cindy and Hoover Ball
Wed 2/18
Cindy:
5 pull-ups
10 push-ups(real push-ups)
15 squats
As many rounds in 10 min.
Rounds Completed: 10 1/2
Good workout! I got into it after the first couple minutes. We stopped at 10 min to play Hoover Ball! 1st time I got to play...lots of fun. Looking forward to the warm weather and outside workouts!!
OFF THURSDAY: Got a really bad cold! Going to make up 100 burpees for time on Saturday!
Cindy:
5 pull-ups
10 push-ups(real push-ups)
15 squats
As many rounds in 10 min.
Rounds Completed: 10 1/2
Good workout! I got into it after the first couple minutes. We stopped at 10 min to play Hoover Ball! 1st time I got to play...lots of fun. Looking forward to the warm weather and outside workouts!!
OFF THURSDAY: Got a really bad cold! Going to make up 100 burpees for time on Saturday!
Wednesday, February 18, 2009
Push Press/Weighted Box Jump
Push Press (95# Rx)/Weighted Box Jump
1st round 95#push press/25# box jump
2nd round 95#(4)85#(4)/25#
3rd round 85#/25#
4th round 85#/25#
5th round 85#/25#
Time: 8:41!!!
Wow, did not realise how tough that was going to be!!! Really excited on press! Last time I did 3,3,3, press, push press, and push jerk I finished my last 3 push press with 95#..last night I got 12 before I had to go down to 85#!
1st round 95#push press/25# box jump
2nd round 95#(4)85#(4)/25#
3rd round 85#/25#
4th round 85#/25#
5th round 85#/25#
Time: 8:41!!!
Wow, did not realise how tough that was going to be!!! Really excited on press! Last time I did 3,3,3, press, push press, and push jerk I finished my last 3 push press with 95#..last night I got 12 before I had to go down to 85#!
Monday, February 16, 2009
21,15,9 Squat/Burpees
6:20 as RX (95#)
Took a couple days off because I got a new puppy and not much sleep but go back in today. I was not feeling well at all before the workout! The workout definitely made me feel better! My legs were like jelly at the end!
Took a couple days off because I got a new puppy and not much sleep but go back in today. I was not feeling well at all before the workout! The workout definitely made me feel better! My legs were like jelly at the end!
Tuesday, February 10, 2009
Thrusters/OHS 21,15,9
Thrusters: 65lbs
OHS: 65lbs
Time: 11:30
WOW...this was a tough one! My shoulders are on fire. I am just really happy that I finished with the weight I started with!!!!
OHS: 65lbs
Time: 11:30
WOW...this was a tough one! My shoulders are on fire. I am just really happy that I finished with the weight I started with!!!!
Monday, February 9, 2009
The Chief
3 Clean (87lbs)
6 Push-ups (3 rounds regular/2 rounds modified or girly push ups)
9 squats
5 Rounds of 3min w/1 min rest in between sets
Rounds: 5,5,4.5,4.5,5
I loved this workout! I felt really tired at first but really got into it once I started.
I love the 5:00 class! Tonight was really cool to see everyone lined up working so hard! Everyone is so encouraging and it really makes a great environment for positive and competitive workouts!!!!
Great work everyone!
6 Push-ups (3 rounds regular/2 rounds modified or girly push ups)
9 squats
5 Rounds of 3min w/1 min rest in between sets
Rounds: 5,5,4.5,4.5,5
I loved this workout! I felt really tired at first but really got into it once I started.
I love the 5:00 class! Tonight was really cool to see everyone lined up working so hard! Everyone is so encouraging and it really makes a great environment for positive and competitive workouts!!!!
Great work everyone!
Friday, February 6, 2009
Cross Fit Total
1 rep max:
Front Press: 80lbs (so close to 85)
Back Squat: 200lbs
Deadlift: 252
CFT: 532
Weight Tonight: 163
So, 3.26
This was the first time I have this and I really like it. I hope to go up five pounds in everything next time!!
Front Press: 80lbs (so close to 85)
Back Squat: 200lbs
Deadlift: 252
CFT: 532
Weight Tonight: 163
So, 3.26
This was the first time I have this and I really like it. I hope to go up five pounds in everything next time!!
Overhead Walk Relay
Started with 67lbs for 10 minutes and increased to 117# before I had to leave for school. I did #117 down and back twice. I think I could have done more weight. Next time I want to start will less weight for the first 10 minutes so my shoulders don't get so tired and I can do more weight.
Also did not help that we did presses the night before.
Also, been doing the zone for almost two weeks. Yesterday was a little rough for me. I don't think I ate enough at lunch and I felt really weak/dizzy before the workout. I quickly ate a bananna before we started. Besides feeling a little weak yesterday I have felt great and have lost 3lbs.
Itis amazing how good string cheese tastes...its like desert!!! I can't wait to have if for snack today!
Also did not help that we did presses the night before.
Also, been doing the zone for almost two weeks. Yesterday was a little rough for me. I don't think I ate enough at lunch and I felt really weak/dizzy before the workout. I quickly ate a bananna before we started. Besides feeling a little weak yesterday I have felt great and have lost 3lbs.
Itis amazing how good string cheese tastes...its like desert!!! I can't wait to have if for snack today!
Wednesday, February 4, 2009
Press, Push Press, Push Jerk
Press 3 set of 3
Push Press: 3 sets of 3
Push Jerk: 3 sets of #
Press: 47,57,67
Push Press: 75,85,95
Push Jerk: 105, 115, 125(X1)
Next time I am going to start with a little more on the Press weight. I did the same as last time for all except push jerk. I went up 5 lbs.
Push Press: 3 sets of 3
Push Jerk: 3 sets of #
Press: 47,57,67
Push Press: 75,85,95
Push Jerk: 105, 115, 125(X1)
Next time I am going to start with a little more on the Press weight. I did the same as last time for all except push jerk. I went up 5 lbs.
Monday, February 2, 2009
Kelly
5 Rounds:
3 laps
30 box jumps (24" box)
30 wall balls (12 lb ball)
Time: 24:49
This was a really rough one. My legs were absolutely spent by the end. I think the box jumps were the hardest part for me. I did a lot better when I kept bouncing instead of jumping flat down on the round. I went a lot faster when I kept a little hop in between jumps. This was like leg circuits on crack! LOL!!! Anyway, way to start the week out!
3 laps
30 box jumps (24" box)
30 wall balls (12 lb ball)
Time: 24:49
This was a really rough one. My legs were absolutely spent by the end. I think the box jumps were the hardest part for me. I did a lot better when I kept bouncing instead of jumping flat down on the round. I went a lot faster when I kept a little hop in between jumps. This was like leg circuits on crack! LOL!!! Anyway, way to start the week out!
Sunday, February 1, 2009
FRAN
65lbs/Jumping Pull-ups (Slow, little jump)
Times: 6:10
Thrusters were not too bad. Just need to work on getting that kipping pull up.
Times: 6:10
Thrusters were not too bad. Just need to work on getting that kipping pull up.
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