04/30/09

"JT"
21-15-9
Handstand Push ups
Ring Dips (purple band)
Push ups

Time: 10:19

This wod was a whole lot tougher than it looks. Handstand push ups were especially challenging today.

50 minute Spin

04-29-09

WOD
40 reps of each:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Jerk
Put the bar down 10 push ups
(65#)
Time:24:09

04-28-09

I 25 minute Spin

II 4 Rounds
30 Squats
10 Pull ups
5 Hang Power Clean n Jerk (85#)
Time:13:30

III stretch

04-27-09

I 3 rounds
15 walking lunges
15 roll outs
15 sit ups

III 21-18-15-12-9-6-3
Overhead Squats (65#)
Box Jumps
400m run before each round

III stretch

04-26-09

2.4 mile run to Joust
"Revolution"
25 minute Spin
AMRAP in 20 minute
10 Manmakers (25#)
20 Weighted Lunge Steps
30 Ring Rows
3 Rounds
2.4 mile run home

4-25-09

I 45:15 x 3
Sit ups
Push ups
Med Ball Cleans
Row
KB Swings

II "Fat Helen"
5 Rounds
400m Run
21 American KB Swings (44#)
12 Pull ups

Time: 23:38

III
Stretch

04-24-09

WOD
I AMRAP 10 minutes
400m run
25 American KB Swings
25 Sit uos
2 rounds completed

II AMRAP 20 minutes
2-4-6 Turkish getups w/windmill (25#)
2-4-6 Pistols
10 Push ups

III 8 rounds
100m Sprints

04-23-09

1.3 mile warm up
10 x 1/4 mile w/1 minute rest

04-22-09

I 3 Rounds
21 Squats
15 3 count Mountain Climbers
9 Push ups

III 3 Rounds
100 KB Swings (44#)
21 Burpees
400m Run
Time:24:27

III 3 x 3
Clean and Jerk (95#)

04-21-09

I 3 Rounds
20 Lunge Steps
20 Push ups
20 Sit ups

II Tabata 20:10 x 8
Elevated Push ups
KB SDLHP (53#)
Wall Ball
Plyo Squat
KB Swing (53#)

III 3 x 3
Shoulder press
95#

04-20-09

I 45/15 x 3
American KB Swing
Squat
Sit up
II AMRAP 20 minutes
20 Box Jumps
20 Push presses (65#)
20 Pull ups.(Dead hang green)
4 rounds plus 20 box jumps
III 3 x 3 Deadlifts
175#

04-19-09

"Revolution"
20 minute Spin
20-16-12-8-4
Hang Power Clean and Jerk (75#)
Ring rows

I was a bit tired and sore today.Struggled through this wod.

Yoga

04-18-09

"Murphy"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

Broke this up into 20 rounds - 5 - 10 - 15 per Feng and had a PR of 44:20, 3:40 faster than my PR a couple of weeks ago.

04-17-09

WOD
AMRAP in 25 minutes
10 box Jumps (24")
10 snatches L/R
10 American Swings
10 KB Burpees
Completed one round before I smashed my shin jumping on the box and called it a day due to swelling.

Evening
5K or so

04-16-09

Running w/Mika
35 minute run - did some intervals and a few tabata sprints.
WOD
AMRAP in 10 minutes
5 KB Swings (44#)
10 KTE
15 Air Squats
2 minute rest
AMRAP in 10 minutes
2 Deadlifts (155#)
4 HSPU
8 Pull ups

04-15-09

WOD
10u9-8-7-6-5-4-3-2-1
Back Squats (105#)
Burpees
Weighted Situps (25#)
Time:18:45

04-14-09

WOD
21-18-15-12-9-6-3
Box Jumps
KB Swings (44#)
Wall Balls
Push ups

Time:17:31

50 Power wheelrollouts

150 Flutter Kicks

04-13-09

WOD
Tabata 20/10 x 8
Weighted Step ups
Push press
Renegade Rows
Rocking Chairs
Goblet Squats (44#)used 25# DB

04-12-09

2 mile run to Joust
KB WOD
30 sec/30 second 5x
Swings R
Swings L
Rest 1 minute
Jumping Pull ups
KTE
Rest 1 minute
Thrusters R
Thrusters L
Rest 1 minute
Hindu Push ups
Jumping Squats
Rest 1 minute
overhead lunges R
Overhead lunges L

04-11-09

45 minute Spin

WOD
10-9-8-7-6-5-4-3-2-1
Squat Clean and Jerk (75#)
20-18-16-14-12-10-8-6-4-2
Push ups
Time:27:00

04-10-09

2 mile run to Joust
Combat Class
The warm up was the toughest part of this class.
WOD
AMRAP 20 min
10 KB Swings
10 Hammer punches R
10 Hammer punches L
10 Jumping lunges
10 Knee strikes
10 Jumping Squats
10 Side kicks

KB WOD
21-15-9
High Pull R
High Pull L
Snatch R
Snatch L
Push Jerk R
Push Jerk L
Burpees

Time:26:02

04-09-09

1 mile run
1 minute rest
1 mile run

WOD
I. W/U
AMRAP 10 minute
10 Med Ball Clean
15 Med Ball Sit up
20 Med Ball Thruster
II.
AMRAP 20 minutes
5 HSPU
10 Pistols (alternating)
15 Pull ups
III.
Skin the cat

04-08-09

W/U
45:15 x 4
Row
KB Swing
Push up
Squats
WOD
AMRAP 25 Minutes
Power Clean
Front Squat
Lunge R/L
Push Press

25 @ 65#/13 @ 75#

04-07-09

200 Sit ups
150 Crunches
100 Reverse Crunches
50 Flutter Kicks
30 Power wheel rollouts
Navy Seals
I.800m Row 20 O/H Squats w PVC
20 O/H Squats w 45# bar
II.Partner WOD
400m Row
Box Jumps (24")
400m Row
KB Swings (53#)
400m Row
Burpees
400m Row
Thrusters
400m Row
Jumping Pull ups
Partner 1 rows 400m,Partner 2 commences as many box jumps as she can until rower completes. Then switch. Repeat.
Time:20:17 Total Reps:343

04-06-09

W/U
100 Jumping Jacks
75 KB Swings
50 Mountain Climbers
25 Roll Outs

I
One minute Push ups
One minute rest
One minute Sit ups
One minute rest
One minute Squats
II
100 Thrusters (45#)
Put down the bar 5 Burpees
Time: 7:10 Wimped out on the weight. Should have done at least 55#.
III
3 x 3
Snatch grip Deadlifts

I felt like I cheated myself on this wod so I went back in the evening to complete it as Rx
W/U
100 Jumping Jacks
75 KB Swings
50 Mountain Climbers
25 Roll Outs

I
One minute Push ups
One minute rest
One minute Sit ups
One minute rest
One minute Squats
II
100 Thrusters (65#)
Put down the bar 5 Burpees
Time: 16:33
III
3 x 3
Snatch grip Deadlifts

4/5/09

2 Mile Run to Joust

Revolution
20 minute Spin
3 Rounds
25 m Waiters walk (25# DBs)
5 Manmakers
30 KB Swings (35#)

1 hour Yoga
I am dead, just want to crawl into bed and take a nap.

04-04-09

40 minute Spin
WOD
100 Jumping Jacks
50 reps of:
Push Presses (45#)
Double unders
Sit ups
Thrusters (45#)
400m Run
Rocking Chairs (20#DB)
Pull ups
KB swings
Wall Balls
400m Run

Time:32:19

04-03-09

WOD
3 rounds
10 Manmakers (25# DB)
20 Box Jumps (24")
30 Push ups
40 Sit ups

04-02-09

WOD
AMRAP 20 minutes
5 KB Swings(53#)
10 Wall Balls
15 Double Unders

Rounds 10 limiting factor double unders.

04-01-09

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (135#)
KB American Swing (44#)
Pull up

Time:20:02