02/28/09

45 Minute Spin

"Cindy"
AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats

Rounds: 16

100 sit ups
100 crunches
100 reverse crunches
100 flutter kicks
100 leg levers

02-27-09

WOD
Ladders
1-20
Thrusters (20# DB)
1-15
Push ups
1-10
Goblet Squats (30# KB)

02/26/09

WOD
50-35-20
KB Swings (16k)
Push ups
Sit ups
Squats

Navy Seals
8 min bike

5 rounds
10 Deadlifts (135#)
15 Handstand Push ups
20 Ring Dips (red band assist)

Time:17:52

50 Power wheel roll outs

02/25/09

WOD
Tabata
45:15
5 Rounds
Push ups
KB Swings (35#)
Power Wheek Roll outs
Shoulder Presses (45#)
Front/back Squats (45#)

Navy Seals Core Training
100 Sit ups
100 Crunches
100 Reverse Crunches
100 Leg Levers
100 Flutter Kicks

02/24/09

WOD
100 Squats
50 Push ups
80 Squats
32 Push ups
60 Squats
24 Push ups
40 Squats
16 Push ups
20 Squats
8 Push ups

Time: approx. 10:00

100 Leg Levers

WOD
Navy Seals
I. 24 minute power ride

II. "Grace"
30 Clean and Jerks (75#)
Next time I definitely need to do at least 80#.

Time: 5:35

III.
100 Reverse crunches
100 Sit ups

02/23/09

WOD
I.
3 Rounds
30 PVC Rollouts
30 Mountain Climbers
30 Push ups
30 Squats

II
AMRAP 20 Minutes
1 Box Jump
2 KB Swings (44#)
3 Wall Balls (14#)

After each round add 1 (one) rep. For the first four rounds I doubled the reps (first round 1, 2, 3; second 2, 4, 6; third 3, 8, 9 and the fourth 4, 8, 12) until I realized my mistake. In the end I completed 13 rounds.

III
100 KB Swings (44#) FOR TIME

Time: 2:50

02-21-09

WOD
I 3 rounds
30 squats
30 KB Swings
30 Push ups

II
5 Rounds
30 Box Jumps
30 Wall Balls (14#)
30 Wall Ball Sit ups
25 Double Unders

Time:35:30

III
Yoga

02/20/09

WOD
I. 3 Rounds
50 Jump Ropes
40 Flutter Kicks
30 Squats
20 Push ups
10 Sit ups

II.
7 Rounds
10 SDLHP (75#)
10 Ring Dips

I did this wod on Tuesday with 65#. 75# was a bit more challenging but not overly strenuous.

III.
3 minutes at each station
Plank Hold
Bosu Sit ups
Ball Swings
Power Wheel Roll Out

Evening
200 Sit ups
5 minute Plank Hold

02-19-09

Revolution
25 minutes spin
48 Goblet Squats (30#)
24 KB Swings
12 Knees to Elbows
32 Goblet Squats
16 KB Swings
8 KTE
16 Goblet Squats
8 KB Swings
4 KTE
8 Goblet Squats
4 KB Swings
2 KTE

200 reverse crunches
200 crunches
200 bicycle crunches

02/18/09

WOD
3 Rounds
30 Pull ups
25 Box Jumps
20 Deadlifts (110#)

Time: 24:00

The pull ups were the hardest part of this wod. It was suppose to be 4 rounds but we ran out of time.

02/17/09

Mini WOD
3 Rounds
50 Squats
40 Sit ups
30 KB Swings (16k)
20 Push ups
10 Leg Levers w/ 10 sec. hold

I love crossfit! I did this wod in my home office which is maybe 8x10 empty (it's not empty). The beauty of CF is that you can do it anywhere, anyplace and with little to no equipment and still get a decent work out.

WOD
7 rounds
10 SDLHP (65#)
10 Ring Dips (redband assist)

Time: 8:30

10 KB Swings 1 burpee
9 KB Swings 2 burpees
8 KB Swings 3 burpees
7 KB Swings 4 burpees
6 KB Swings 5 burpees
5 KB Swings 6 burpees
4 KB Swings 7 burpees
3 KB Swings 8 burpees
2 KB Swings 9 burpees
1 KB Swings 10 burpees

Time: 7:09

02/16/09

WOD
5 Rounds
15 DB Thrusters (25#)
12 Pull ups
10 DB Renegade Rows (25#)
60 Flutter Kicks between Rounds

Time: Approx. 27 Minutes

This was a killer wod. It didn't look like it would be as tough as it was. Jen thought it would take 15 minutes but as you can see it took way more than that.

02/15/09

WOD
21-18-15-12-9-6-3
O-bar rollouts
Clean and Jerk (65#)
Ring Dips (red band assist)

02-13-09

WOD
10-9-8-7-6-5-4-3-2-1
KB Snatch (r)
KB Snatch (l)
KB Step up
Elevated push up
KB Sit up

Used 25# KB. Need to move up to the 30#.

02/13/09

WOD
10 reps, 4 rounds
Back Squats (105#)
Ring Rows
Weighted Sit ups (35#)

02/12/09

WOD
"Roving Bear"
Using 25# DB
5 Rounds:
4 Walking Lunges
7 DB Cleans
4 Walking Lunges
7 DB Front Squats
4 Walking Lunges
7 DB Push Press
4 Walking Lunges
7 DB Split Jerks

The DBs are not to be put down until the round is complete.

Time: 13:44

02-11-09

WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (135#)
Pull ups

02-10-09

WOD
"Betty"
5 rounds
12 Push press (65#)
20 Box jumps

Time: 9:05

10-9-8-7-6-5-4-3-2-1
Push up
V-up

02-09-09

WOD
2-4-6-8-10-8-6-4-2-4-6-8-10
Burpee box jump
Goblet squat (25#)

Time:16:22

3 Rounds
9 DB Snatches R then L (30#)
15 Overhead Squats
21 Burpees

02-07-09

WOD
Filty Fifty
50 Box Jumps
50 Jumping Pull ups
50 KB Swings (44#)
50 Lunge Steps
50 Knees to Elbows
50 Push Presses (45#)
50 Sit ups
50 Wall Balls
50 Burpees
50 Double Unders

Time: 31:00

02/06/09

WOD
"Revolution"
25 minute spin
21-15-9
Elevated push up
Ring Pull ups
Box Jumps

Time: 8:24

Went to the 5 am class for insomniacs.

02-05-09

WOD
Phase I
10 minute Bike
Phase II
AMRAP in 20 minutes
5 pistols (purple band assist)
10 Deadlifts (135#)
15 Knees to elbows
Phase III
200 sit ups

02/04/09

WOD
21 Overhead Squats (65#)
42 Pull ups
15 Overhead Squats
30 Pull ups
9 Overhead Squats
18 Pull ups

Time: 17:35

I ripped a callus open after 60 pull ups and while it didn't really hurt the blood was a bit distracting. Regardless, finished the pull ups strong.

02/03/09

WOD
3 Rounds
50 Squats
40 KB Swings (35#)
30 Box Jumps
20 Push ups
10 Pull ups

Time: 19:24

Navy Seals WOD

Deck of Cards:
Hearts: Renegade-Row push-up (25lb)
Spades: Squat Jumps
Diamonds: Weighted sit-ups (45lb)
Clubs: Pistol each leg (use purple band for assistance)
Notes: Use regular deck of cards and do face value in repetitions of each card turned over. Face cards are J = 11, Q = 12, K = 13, Ace = 14

02/02/09

WOD
21-18-15-12-9-6-3
Deadlifts (125#)
Push Press (65#)

02-01-09

WOD
Revolution
25 minute Spin
21-15-9
Burpee Box Jumps
1 leg deadlift R
1 leg deadlift L
Ring Dips - red band assist