12/31/10

I. 1500M Row
   30 Squats
   20 PVC Rollouts
   10 Push Ups

II. "2010"
20 Box Jumps/10 Squats
20 Ring Rows/10 Squats
20 lunge Steps/10 Squats
20 Wall Balls (20#)/10 Squats
20 Mountain Climbers/10 Squats
20 Sit ups/10 Squats
20 Weighted Sit ups/10 Squats
20 Push Presses/10 Squats

Time: 11:20

III. Partner Ladders
10 - 1 Thrusters
10 - 1 Burpees
50 Sit ups

12/30/10

I. 3 Rounds
   500m Row
   30 Lunge Steps
   20 PVC Rollouts
   10 Push Ups

II. 5 x 5 Back Squats (105#)

III. 3 Rounds
      15 Wall Balls
      20 Push ups
      30 Overhead Lunge Steps (25#)
      40 Sit ups
      Time: 14:30

12/29/10

I. 2K Row
   30 Squats
   20 PVC Rollouts
   30 OH Squats

II. 5 x 5 Front Squats (95#)

III. 5 Rounds
     12 Deadlifts
       9 Power Cleans
       6 Jerks
      65#
     Time: 7:34

IV. 750m Row/Stretch

12/28/10

7K Row
30:00 minutes

12/27/10

I. 1500m Row
   30 Squats
   20 PVC Rollouts
   30 OHS

II. 2 Rounds
     1 minute @ each Station
     KB Swings
     Sit ups
     REST
     Hang Power Cleans (65#)
     Pull ups
     REST
     Deadlifts (115#)
     Box Dips
     REST

III. Stretch

12/26/10

I. 3 Rounds
   500m Row
   30 Lunge Steps
   20 Sit ups
   10 Push ups

II. Partner Ladders
    1 - 20  DB Thrusters
    15 - 1 American KB Swing
    1 - 10 Goblet Squats

III. Stretch

12/25/10

I. 500m Row
   3 rounds
   30 Lunge Steps
   20 PVC Rollouts
   10 Push up

II. 7K Partner Row
     Switch every 500m; while partner is rowing complete the following:
     50 Situps
     50 Push ups
     50 Squats
     50 Cleans (65#)
     50 Pull ups

III. Stretch

12/24/10

I. 1000m Row
   Tabata Warm up

II. 12 Days of Christmas
     1 Renegade Row (25# DB)
     2 Weighted Step ups
     3 Goblet Squats (16kg KB)
     4 Pull ups
     5 Burpees
     6 Push Presses (25# DB)
     7 American KB Swings
     8 Mountain Climbers
     9 KB Sit ups
     10 Box Dips
     11 Box Jumps
     12 Rocking Chairs

Time: 25:12

III. 50 Ball Tosses
      50 Air Squats

12/23/10

 I found this is the best way to track my workout progress and it has been an invaluable tool over the years. So I am back!

I. 1000m Row
    3 x 30 Lunge Steps, 20 PVC Rollouts, 10 Push ups

II. 5 x 5 Back Squats (Last round @ 95#)

III. 3 Rounds
      10 Deadlifts (115#)
      30 GHD Sit ups

06/17/10

I.
I mile Run
30 Squats
30 Lunge Steps

II.
Back Squats 20 @ 95#

III.
4 Rounds
50 Squats
400m Run

IV.
5 minutes Abs

06/03/10

I.
1 mile Run w/20# vest
30 Squats
20 OHS
10 PVC Rollouts

II.
20 Back Squats @ 85#

III.
4 x 200m Run
4 Rounds
15 KB Swings
10 Box Jumps
10 Situps
Time: 6:22

IV.
2 x 1 min. Plank Hold

06/02/10

I.
2 mile run w/20# vest

II.
100 Squats
100 Sit ups
20 Push ups
(with 20# vest)

III.
2 x 1 min. Plank Holds

06/01/10

I.
1 mile Run
30 Squats
20 OHS
10 PVC Rollouts

II.
20 Back Squats @ 85#

III.
Tabata 20:10 x 8
GHD
Burpees
Weighted Situps
Jumping Lunges
4 x Sprints

05/27/10

I.
1 mile run w/20#vest
1 mile run
3 Rounds
30 Squats
20 Lunge Steps
10 Push ups

II.
20 Back Squats 75#

III.
8 Rounds
12 Push ups
12 Sit ups

IV.
1 mile run 20# vest

05/26/10

I.
1 mile run
30 Lunge Steps
20 Squats
400m Run
30 Squats
20 Push ups

II.
Building run
30 reps of each:
Wall Balls (14#)
Push Press (65#)
SDLHP (65#)
Thruster (65#)
Box Jumps
Ring Rows
Sit ups
Building Run
Time: 19:05
Rx = 55#

III.
100 Sit ups
1 mile run

05/25/10

I.
I mile run
3 Rounds
400m Run
30 Lunge Steps
20 Sit ups
10 Jumping Squats

II.
Back Extensions
Weighted Sit ups
Push ups
25-15-5
5-15-25
25-15-5

III.
Run 1 mile

05/22/10

I.
45 Minute Spin

II.
750m Row
30 Squats
20 Push ups

III.
AMRAP 20 minutes
7 ground to overhead (85#)
7 Burpees
7 Pull ups (blue band dead hang)

IV.
2 x 2 minute plank hold

05/21/10

I.
2K Row
30 Lunge Steps
400m Run
30 Squats
20 Push ups

II.
5 Rounds
5 DB Manmakers (25#)
10 DB Snatches (each arm)
15 DB Lunges (each leg)
Time: 23:45

III.
Fun and Games

5/20/10

I.
3 Rounds
500m Row
30 Lunge Steps
20 Squats
10 Push ups

II.
3 Rounds
15 Power Cleans (65#)
15 Burpees
Time: 7:24

III.
4 x 2 minute Plank Holds

5/19/10

I.
45 Minute Spin

II.
400m Run
30 Squats
20 Push ups

III.
3 x
800m Run
30 KB Swings (16kg)
30 Pull ups
Time: Forever

05/16/10

I.
1250m row
30 Squats
20 Push ups
Agility Drill

II.
1 mile run
150 Wall Balls
Time: 16:30

III.
50 Sit ups

05/11/10

I.
2500m Row
3 Rounds
10 Push ups
10 Squats
10 GHD

II.
Front Squats
3-2-2-1-1
115#

III.
Tabata Abs 20:10 x 8
Plank Hold
Sit ups
Flutter Kicks
Sit ups/Plank Holds

05/10/10

I.
1500m Row
2 Rounds
20 Squats
10 Push ups

II.
21-18-15-12-9-6-3
SDLHP (65#)
Burpee
Time: 15:38

III.
50 four count flutter kicks
50 Sit ups

05/09/10

I.
10 minute Row
3 Rounds
30 Lunge Steps
20 Squats
10 Push ups

II.
21-15-9
Deadlifts (135#)
American KB Swings
GHD

III.
100 Sit ups
100 Flutter Kicks

05/08/10

Crossfit Regional Games

AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats
Rounds: 13 + 5 pull ups + 1 push up

05/01/10

I.
3/4 mile run

II.
"Filty Fifty"
50 reps of the following:
Box Jumps
Jumping Pull ups
KB swings
KTE
Lunge Steps
Push Presses
Back Extensions
Wall Balls
Burpees
Double Unders
Time: 27:50

III.
Stretch

04/30/10

I.
200m run
2 Rounds
50m Lunge
50m Sprint
15 Push Press

II.
Tabata 20:10 x 8
Push ups
Ball slams
GHD
Wall Balls
Sit ups (25# plate)

III.
Front Squats
3 x 3 95#

04/29/10

I.
3 rounds
500m row
30 lunge steps
20 push ups
30 situps
10 pvc rollouts

II.
AMRAP 20 minutes
15 squats
20 situps
15 push presses
20 box jumps

III.
stretch

04/28/10

I.
20:10 x 5
low box step ups
push ups
mt. climbers

II.
5 rounds
50 double unders
35 knees to elbows
25m OH weighted walk (75# x 3, 85# x 2)
Time: 29:43

III.
Stretch

04/26/10

I.
AMRAP 10 minutes
300m Row
25 Squats
15 Push ups

II.
EMOTM 20 minutes
7 American KB Swings (16kg)
5 Burpees

III.
Back Squat
3 x 3 (115#)

04/25/10

I.
1500m Row
3 Rounds
30 Lunge Steps
30 Double Unders
20 Push ups
20 Squats

II.
4 Rounds
10 Front Squats (75#)
20 KB Swings (20kg)
20 KTE
10 Push Press (75#)

III.
20:10 x 8
Plank Hold
GHD
Situps

04/24/10

5 mile trail run
Time: 47:28

04/23/10

I.
3 Rounds
500m Row
10 Pull ups
20 Push ups

II.
3 Rounds
25 Back Extensions
50 Squats
100m Lunge Steps
Time: 21:00

III.
"Annie"
50-40-30-20-10
Double Unders
Sit ups

04/22/10

I.
1000m Row
2 Rounds
30 Lunge Steps
30 Sit ups
30 Push ups
30 Squats

II.
21-15-9
Deadlifts (135#)
Wall Balls
100 Double Unders
Time: 12:06

III.
Stretch

04/21/10

I.
3 Rounds
30 Double Unders
20 Lunge Steps
10 Push ups

II.
Tabata 20:10 x 8
Box Jumps (low)
Thrusters (25#)
Burpees
Sit ups (GHD)
Jumping Lunges

III.
100 each partner ab ball toss

04/19/10

I.
AMRAP 10 Minutes
250m Row
15 GHD
10 Push ups
10 PVC OHS
10  PVC Rollouts

II.
4 Rounds
30 Box Jumps
30 Wall Balls
500m Row
Time: 23:25

III.
21-15-9
DB Thrusters
Push ups

04/18/10

5 mile trail run
Time: Just under 43 minutes
Beautiful day but a bit chilly. I was hurting trying to keep up with Melissa G.

I.
3 Rounds
500m Row
30 Lunge steps
20 Sit ups
10 Push ups

II.
3 Rounds
50 Double Unders
21 KB Swings
12 Pull ups
Time: 13:10
Had an equipment failure that added an extra minute.  It was good I was able to do this in under 15 minutes.

04/17/10

I.
AMRAP 10 minutes
30 Mt. Climbers
20 Squats
10 Pull ups
5 Burpees

II.
"Annie"
50-40-30-20-10
Double Unders
Sit ups
Time: 8:10

III.
"Grace"
30 Clean and Jerks (95#)
Time: 5:54

04/17/10

I.
AMRAP 10 minutes
50 Double Unders
20 Lunges
20 KB Swings
20 Mt. Climbers

II.
21-15-9
Renegade Rows (25# DBs)
Snatches (each arm)
Thrusters
Rocking Chairs
400m Run
Time: 20:15

III.
Stretch

04/14/10

I.
30 KB Swings
20 Halos
10 Deck Squats

II.
1000m Row
21-15-9
American KB Swings (16kg)
Snatch (each arm)
Flip Squat
KB Burpee
800m Run
Time: 29:44

III.
Stretch

04/13/10

I.
"Annie"
50-40-30-20-10
Double Unders
Sit ups

II.
Snatch
3 x 3 (65#)

III.
3 Rounds
50 Squats
40 Sit ups
30 KB Swings
20 Push ups
10 O-bar Rollouts
Time: 16:46

04/12/10

I.
3 Rounds
30 Double Unders
10 PVC Roll outs
20 GHD Sit ups

II.
10 -1
Burpee Box Jumps
Box Dips
Elevated Push ups
100m Farmers Walk (45# plates)

III.
Stretch

04/11/10

5 mile trail run
Time: 43:00

I.
1K Row
30 Sit ups
25 Lunge Steps
20 Push ups
15 Double Unders
10 PVC Rollouts
5 Pull ups
1K Row

II.
5 Rounds
12 Dead lifts (95#)
9 Cleans (95#)
6 Push Jerks (95#)
Time: 15:48

III.
Stretch

04/10/10

I.
800m Run
50 KB Swings
30 GHD Back Extensions
15 PVC Rollouts

II.
100m Sprint w/sled (25#)
100m Lunge Steps
25 Pull ups
50 Sit ups
25 Toes to Bar
50 Push ups
100m Lunge Steps
100m Sprint w/sled

III.
OHS 3 x 3 (65#)
100m Sprint w/sled x2

04/09/10

I.
1K Row
40 Lunge Steps
30 Situps
20 Push Ups
10 Ring Dips
1K Row

II.
21-15-9
SDLHP (65#)
O-bar Rollouts
Front Squats
Time: 11:00

III.
20:10 x 6
GHD Sit ups
GHD Back Extensions

04/07/10

I.
2k Row

II.
AMRAP 20 Minutes
3 Dead Hang Pull ups
6 Push ups
9 Sit ups

III.
Deadlifts
3 x 3 (195#)

04/06/10

I.
1000m Row
20:10 x 8
Squats
Sit ups
Push ups

II.
OHS
3 x 10 65#

III.
5 Rounds
40 Double Unders
30 Box Jumps
20 KB Swings (16kg)
Time:18+/-

Practice, practice, practice.  The double unders are finally coming.  This was a challenging wod, my goal was to complete in under 20 minutes.

Jump Start
45:15 x 5
Jump Rope
Hand Stand Hold
Burpee
Squat
Box Jumps

04/05/10

1 mile Run
15-12-9
Front Squats (65#)
American KB Swings (16kg)
Ring Push Ups
1 Mile Run
Time: 24:19

04/02/10

I.
Run @ Gallup
1 mile
.50 Pick up
1 mile
20:10 x 8 Sprints
1 mile

II.
800 m Run
Deadlift
225#

III.
Stretch

04/04/10

I.
50-40-30-20-10
Sit ups
Push ups
800m Run
3 Rounds
30 Squats
20 Lunges
10 Push ups

II.
Back Squat
5 x 3 (130#)

III.
21-15-9-3
Burpees
SDLHP (65#)
KB Swings (20Kg)
Thrusters (65#)
Time: 15:40

03/31/10

45 Minute Spin

I.
4 Rounds
200m Row
15 Squats
10 Push ups
5 Toes to bar

II.
21-15-9
Thrusters - ugh! I hate thrusters!!!!!!!!
OH weighted sit ups
Romainian Deadlifts
OH weighted sit ups
Thrusters - again
400m row between rounds
Time: 25:10

III.
Stretch

03/30/10

I.
800m Run
Squat Clean 3x3 75#
400m Run

II.
30 Wall Balls
5 Shoulder Presses
30 Double Unders
5 Shoulder Presses
30 Wall Balls
5 Shoulder Presses
30 Double Unders
Time: 7:04

III.
45:15 x 4
Handstand Holds
Plank Holds

30 Windshield wipers (65# bar)

03/29/10

I.
AMRAP 7 minutes
w/20# weight vest
20 Squats
20 Sit ups
20 Mt. Climbers
10 PVC Rollouts

II.
EMOTM 10 minutes
w/20# weight vest
5 pull ups

EMOTM 10 minutes

w/20# weight vest
10 Burpees

EMOTM 10 minutes
10 Push ups

III.
100 Sit ups

03-27-10

I
3 rounds
W/20# weighted vest
25 Squats
25 Sit ups
25 Mt Climbers
25 Push ups

II
45:15 x 3
Box Jumps
Thrusters
KB Swings
Ball Slams
Pull ups

III
32 Burpees

Crossfit Total
Shoulder Press 90#
Back Squat 135#
Deadlift 215#

03-26-10

I
2000m Row

II
AMRAP 10 minutes
15 Push Press
10 Squats
5 Burpees
AMRAP 10 minutes
30 Push Press
20 Squats
10 Burpees

III
Stretch

03/25/10

I.
2500m Row
2 Rounds 20# w/weighted vest
100 Jump Ropes
25 KB Swngs
25 Push ups
25 Squats

II.
3 Rounds
w/20# weighted vest
40 Wall Balls
20 Box Jumps

III.
30 minutes spin

03/24/10

I.
3 Rounds
500m Row
30 KB Swings
20 Squats
10 PVC Rollouts

II.
AMRAP 20 minutes
15 Knees to Elbow
15 Good Mornings
15 OHS

III.
30:30 x 4
Handstand Holds
Plank Holds

03/23/10

W/20# Weighted Vest
1500m Row
60 Lunge Steps
40 Sit ups
20 Push ups
40 Sit ups
60 Lunge Steps
1000m Row

Overhead Squats
45# x 10
50# x 10
55# x 10
60# x 5
65# x 5

03/22/10

I.
EMOTM 10 minutes
w/20# weighted vest
10 Squats
5 Push ups
1 Burpee

II.
EMOTM 20 minutes
w/20# weighted vest
2 Manmakers (25# DB)
5 Sit ups

III.
45:15 x 4
Handstand Hold
Plank Hold

03/21/10

I.
1500 m row
3 Rounds w/20# weighted vest
500m Row
30 Lunge Steps
20 Sit ups
10 Push ups

II.
3 Rounds
15 Cleans (95#)
30 KB Swings (44#)
40 Double Unders
Time: 13:50

III.
45:15 x 4
Handstand Hold
Plank Hold

2 mile walk w/20# weighted vest

03/20/10

I.
1000m Row
30 Lunge Steps
20 Flutter Kicks
10 PVC rollouts
1000m Row

II.
With 20# weighted vest
3 rounds
50 Squats
40 Sit ups
30 KB Swings (44#)
20 Push ups
10 Power wheel rollouts
Time: 20:32

III.
45 minutes Spin

03/18/10

I.
3 rounds
500 m Row
30 Squats
20 Sit ups
10 Push ups

II.
Back Squats
5 x 3 (115#)

III.
"Elizabeth"
21-15-9
Cleans (95#)
Ring Dips
Time: 8:30

03/16/10

I.
3 Rounds w/weighted vest
500m row
30 Squats
20 Sit ups
10 Push ups

II.
OHS
5 x 3 (65#)

III.
25 each
Wall Balls
KB Swings (20K)
Push ups
Box Jumps
Front Squats (65#)
Double Unders
Weighted Lunge Steps per leg

03-14-10

I.
3 Rounds w/weighted vest
500m Row
30 Squats
20 Sit ups
10 Push ups

II.
10 Rounds
15 Deadlifts (135#)
15 Push ups
Time: 22:13

III.
Handstand Hold (30:30 x 4)
Pull ups

03-13-10

I
5000m row

II
Front squat
5-5-5-3-3
105#

III
Planks Holds
HAndstand Holds
Kipping Pullups

03/12/10

I.
3 Rounds
50 Lunge Steps
50 m run
25 KB Sit ups

II.
Helen
3 Rounds
400m Run
21 KB Swings (24K)
12 Pull ups
Time: 14:52

III.
Cleans
105#

03/11/10

I.
3 Rounds
500 m Row
30 Squats

II.
EMOTM 25 Minutes
2 Cleans (65#)
4 Front Squats
4 Push Press

III.
Stretch

03/08/10

I.
3 Rounds
500m Row
20 Squats
10 PVC Rollouts

II.
10 - 1
Thrusters (65#)
Renegade Rows (25# DB)
Overhead Walking Lunges (35# plate)
Time: 22:50

III.
Stretch

03/07/10

I.
4 mile run

II.
3 rounds
100 jump ropes
30 Squats
20 Double Unders
10 Push ups
5 Toes to Bar

III.
Clean and Jerk
5 X 3 (100#)

IV.
10 Box Jumps
20 Burpees
30 KB Swings (24K)
40 Weighted Sit ups
50 Wall Balls
40 Weighted Sit ups
30 KB Swings (24K)
20 Burpees
10 Box Jumps
Time: 15:17

03/06/10

I.
50 minutes Spin

II.
45:15 x 5
Wall Balls
Box Jumps
Push Press
Mt. Climbers
Burpees

III.
Stretch

03/04/10

I.
3 Rounds
500m Row
30 Squats
20 Sit ups
10 Push ups
5 Toes to bar

II.
21-15-9
Box Jumps (24")
Push ups
KB Swings (24k)
Time: 7:39

III.
50 Overhead weighted lunge steps (25=25# 25=35#)

03/03/10

I.
AMRAP 10 minutes
25 Jumping Jacks
5 Push ups
20 PVC Roll outs
5 Pull ups
15 Squats

II.
Cross Fit Total
Back Squat - 1 rep max = 145#
Shoulder Press 1 rep max = 95#
Deadlift 1 rep max = 215#
Total - 455

III.
Stretch

03/02/10

I.
20 Spin

II.
EMOTM 20 minutes
4 Push Press (30# DB)
4 Plyo Squats
4 Sit ups
4 Push ups

III.
Handstand Hold

Jump Start
EMOTM 20 minutes
10 Mt. Climbers
10 Back Extensions
10 Flutter Kicks
10 Squats

Squat Hold

03/01/10

I.
3 Rounds
50 Mt. Climbers
25 KB Swings
15 Goblet Squats

II.
4 Rounds
200m Row
30 Box Jumps
30 Weighted Lunge Steps (25# plates)
200m Row
15 Tricep Push ups
Time: 26:09

III.
25 Windmills

02/28/10

I.
3 Rounds
500m Row
20 Squats
10 Push ups
5 Toes to bar

II.
Back Squats
5x3 (130#)

III.
21-15-9
Thrusters (65#)
Burpees
then 30 Deadlifts (155#)
Time: 11:25

02/27/10

50 minutes Spin

I.
3 Rounds
100 Jump Ropes
5 Burpees
10 4-count Mountain Climbers

II.
100 Goblet Squats (44# KB)
100 KB Swings
100 Sit ups
100 Push ups
Time: 20:12

III.
Tabata
20:10 x 8
Low box side to side box jumps

02/26/10

I.
AMRAP 10 minutes
300m Row
20 Push ups
10 PVC Rollouts

II.
30-20-10-5
Pull ups
Overhead Med Ball Box Jumps
Ring Rows
Overhead Med Ball Box Jumps

III.
100 Ab Ball Tosses

02/25/10

One Hour Skill Development

I.
100 Jumping Jacks
50 Box Jumps
100 Jumping Jacks
25 Box Jumps

II.
4 Rounds
50 Double Unders
50 Lunge Steps
250m Row
50 Med Ball Sit ups (20#)

III.
Stretch

02-24-10

One hour Spin

I
3 rounds
100 jump ropes
20 squats
10 push ups

II
EMOTM 20 minutes
4 thrusters (65#)
6 wall balls

III
25 windshield wipers
25 Ab ball tosses

02/22/10

I.
2 Rounds
100 Jump Ropes
50 Lunge Steps
25 PVC Rollouts

II.
Tabata This
20:10 x 8 (one minute rest between each exercise)
Row
Squat
Pull up
Push up
Sit up

III.
Partner holds plank while other does:
20 KB Swings
20 Goblet Squats
20 OH Med Ball Squats
20 OH Med Ball Sit ups

IV.
One Hour Spin

02/21/10

I.
2000K Row
3 Rounds
20 Squats
10 Push ups
5 Dead Hang Pull ups

II.
3 rounds
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Press
65#
Round 1 = 2:18
Round 2 = 2:11
Round 3 = 2:06

III,
Tabata 20:10
Sit ups
Handstand Hold
Plank Hold
Side Plank Hold

2/20/10

I.
1 hour Spin

II.
Fight Gone Bad
3 Rounds
1 minute each station with 1 minute rest
Wall Ball
SDLHP
Box Jumps
Push Press
Row
Score: 281

III.
Stretch

02/19/10

I.
2 rounds
100 Jump Ropes
75 KB Swings (16Kg)
50 Mt. Climbers

II.
21-18-15-12-9-6-3
Weighted Step ups (25# DB)
Push Presses
Burpees
Time: 19:30

III.
100 Partner Ab Ball Tosses

02/18/10

I.
3 Rounds
100 Jump Ropes
25 Squats
25 Sit ups
25 Push ups
10 sec. Handstand

II.
OHS
5 x 3
65#
These felt awful.  Actually did better with the heavier weight (?).

III.
5 Rounds
10 Weighted Lunge Steps (25# plates)
15 KB Swings (20K)
Time: 5:15

02/17/10

I.
3 Rounds
100 Jump Ropes
30 Squats
30 Sit ups

II.
Back Squats
2-2-2-2-2-2-2-2
90% max
75# - 130#

III.
AMRAP 8 minutes
4 HSPU
8 KB Swing (24k)
12 Weighted Sit ups (35# plate)

02/16/10

I.
3 Rounds
100 Jump Ropes
20 Double Unders
20 Weighted Lunge Steps
20 Squats

II.
500m Row
10 Deadlifts (145#)
30 Sit ups
30 Wall Balls
10 Deadlifts
1000m Row
10 Deadlifts
30 Sit ups
30 Wall Balls
10 Deadlifts
500m Row

III.
Stretch

2/15/10

I.
AMRAP 10 minutes
500m Row
30 Squats
20 PVC Rollouts

II.
50 Wall Balls
25 Pull ups (dead hang w/blue band)
40 Wall Balls
20 Pull ups
30 Wall Balls
15 Pull ups
20 Wall Balls
10 Pull ups
I really struggled today with this wod. 

III.
Back Squats (75%)
3 x 5
75#
95#
115#
This actually felt pretty good.

02/13/10

I.
2 Rounds
100 Jump Ropes
50 Low Box Jumps
25 KB Swings

II.
EMOT2M
12 KB American KB Swings (16K)
6 KB Burpees
3 Deck Squats

III.
20:10 x 8
Plank Hold

02/12/10

I
1000m Row
2 rounds
30 Lunge Steps
30 Squats
30 Push ups

II. Tabata
45:15 x 4
or per Mandie 46:14
KB Sit ups
Jumping Lunges
Flutter Kicks
Box Jumps
Ring Rows
Goblet Squats

III.
20:10 x 2
Squat Hold
Power Wheel Roll outs
Ab Ball Toss

02/10/10

I.
1000m Row
100 KB Swings
30 PVC Rollouts

II.
"Chelsea"
EMOTM for 30 minutes
5 pull ups (dead hang w/ blue band)
10 Push ups
15 Squats

III.
50 KB Sit ups

02/11/10

I.
3 Rounds
500m Row
30 Lunge Steps
30 Sit ups
30 KB Swings

II.
Deadlifts
3-3-2-2-1-1-1
210#

III.
Stretch

02/09/10

I.
2 Rounds
500m Row
30 Squats
30 KB Swings
30 Push Ups

II.

10 - 1
Front Squats 75#
1 - 10
Burpees

III.
Max rep Front Squats
115#

02/08/10

I.
100 Jump Ropes
30 Squats
20 Sit ups
30 PVC OHS

II.
20:10 x 8
Sit ups
Burpees
Ball Slams
Hollow Rocks
L-Holds
Squats

III.
Back Squats
3-3-2-1-1-1
Max 135#

02/06/10

50 minute Spin

I.
3 Rounds
30 PVC OHS
10 Push ups
20 KB Swings

II.
21-15-9
Thrusters (65#)
Pull ups (red band dead hangs)
Box Jumps
Time: 10:58

III
100 sit ups

02/05/10

I.
3 Rounds
100 Jumping Jacks
30 Squats
20 Push ups
10 Deck Squats (once I got the hang of these I really liked them)

II.
5 Rounds
10 Ring Dips
10 Low Box Plyo Hops
10 Box Jumps
20 Goblet Squats

III.
30 seconds x 3
Ab Ball Tosses
Back Extensions (hold)

02/04/10

I.
1000m Row
2 Rounds
20 Double Unders
15 Squats
10 Push ups
5 Dead Hang Pull ups

II.
EMOTM
5 Sit ups
5 Thruster (65#)

III. Stretch

02/02/10

I.
4 Rounds
500m Row
20 Lunge Steps
15 Squats
10 Push ups

II.
5 Rounds
10 Deadlifts (145#)
10 Burpees

III.
Stretch

Jump Start
5:00 Plank Hold

02/01/10

I.
20:10 x 16
Skier with Low Box - no ball x 4
Skier with Low Box - with med ball x 8
Skier with Low Box - no ball x 4

II.
EMOTM for 25 minutes
9 KB Swings (20kg)
7 Goblet Squats

III.
20 Under Hand Med Ball Tosses
30 KB Sit ups

01/31/10

I.
1500m Row
2 Rounds
10 Push ups
20 Double Unders
30 Sit ups
20 Squats
10 Pull ups

II. Front Squats
3=65#
3=75#
3=85#
3=95#
3=105#

III,
Tabata
20:10
Sit ups
Flutter Kicks
Plank Holds

O-Lifting

01/30/10

50 Minute Spin

I.
3 Rounds
10 PushUps
15 PVC Rollouts
20 Double Unders

II.
10 - 1
Lunge Steps
Sit ups
Burpees
Pull ups
Hang Power Clean (75#)
Time: 19:42

III.
45:15 x 3
Ab Ball crunches
OHS with Med Ball
Ab Ball Holds

01/29/10

I.
300 Jump Ropes
30 PVC Roll outs

II.
30:15 x 5
Row
KTE
Box Jumps
Goblet Squats
Ring Rows
Squat Hold
Shoulder Press
Box Dips

III.
Partner Ball Slams
Complete 200 ball slams
Partner 1 Ball Slams
Partner 2 DB overhead hold

01/28/10

I
3 Rounds
500m Row
20 Lunge Steps
10 PVC Rollouts
20 Flutter Kick

II.
Deadlift
3=155#
3=165#
3=175#
3=185#
3=195#

III.
5 Rounds
25 Push ups
25 Squats
25 Sit ups
Time: 11:21
Last time did this wod 12:48

01/26/10

I.
1000m Row
20 Sit ups
15 Lunge Steps
10 Push ups

II.
Clean and Jerk
3=55#
3=65#
3=75#
3=85#
3=95#

III.
"Betty"
12 Push Press (65#)
20 Box Jumps
Time: 8:57
Last year 9:08

01/25/10

I.
100 Jump Ropes
100 Lunge Steps
100 Jump Ropes

II.
21-18-15-12-9-6-3
Back Squats (65#)
Push Ups
Ab Ball Toss (hold 10# ball w/feet)
Time: 12:42

III.
20:10 x 4
L-sits
KB Swings
Side box jumps
Power wheel roll outs

IV.
1000m Row

01/24/10

I.
1000m Row
3 Rounds
20 Lunge Steps
15 Double Unders
10 Push ups
5 Dead Hang Pull up

II.
Back Squats
3=65#
3=85#
3=95#
3=105#
3=115#
2=125#

III.
3 minutes on 1 minute rest for 5 rounds
3 Power Cleans
6 Push ups
9 Squats
1=4 rounds
2=4 rounds + 3 cleans
3= 4 rounds + 3 cleans + 1 push ups
4= 4 rounds + 3 cleans
5= 4 rounds + 3 cleans

01/23/10

50 Minutes Spin

I.
500m Row
30 Goblet Squats
20 American KB Swings
10 Push ups

II.
EMOTM 25 minutes
1 Full squat snatch (did power snatch started with bar and finished with 65#)
20 Sit ups

III.
Stretch

01/22/10

I.
3 Rounds
50 Squats
10 Burpees
10 PV
PVC Rollouts

II.
5-10-15-20-15-10-5
Good Mornings
Pull ups
Box Jumps (low box-fast)

III.
20:10 x 8
KB Swings (20kg)

20 Windmills L/R

01/21/10

I.
3 rounds
500m Row
20 Lunge Steps
15 Squats
10 Push ups
5 Dead Hang Pull ups

II.
Deadlift
3=155
3=165
3=175
3=185
3=195

III.
21-15-9
Box Jumps
KB Swings (16K)
SDLHP (65#)
Time: 6:35
Did this wod a year ago with a time of 8:03.

Revolution
Spin 30 minutes
AMRAP 15 minutes
5 HSPU
10 Ring Dips
15 Thrusters
20 Jumping Jacks

01/20/10

50 Minutes Spin

2 Rounds
500m Row
20 Squats
20 PVC Roll outs
10 Burpees
10 4 Count Flutter Kicks

Tabata
20:10 x 8
Sit ups
Plank Holds
Flutter Kicks
Ab Ball Tosses

01/19/10

I.
1500K Row
3 Rounds
10 Double Unders
15 Push ups
20 Squats

II.
Front Squats
3 = 65#
3 = 75#
3 = 85#
3 = 95#
3 = 105#

III.
On a 2:00 minute running clock
3 Rounds
30 Wall Balls
3 Rounds
50 Squats
3 Rounds
30 Sit ups
1 minute Plank Hold

01/17/10

I
2 Rounds
100 Jump Ropes
20 Squats
20 Sit ups

II.
4 Rounds
500m Row
25 Pull ups
25 Box Jumps
25 Goblet Squats
25 Weighted Situps
Time: 35:05

III.
Stretch

01/17/10

Track workout
2 mile warm up
Sprints (600, 500, 400, 300, 200, 100, 100, 200, 300, 400)
Cool down

01/16/10

50 minutes Spin

I.
3 Rounds
50 Jumping Jacks
20 KB Swings
50 Flutter Kicks
20 Goblet Squats

II.
"Barbara"
5 Rounds
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Time: 26:30

III.
100 Ab Ball Tosses

http://www.facebook.com/topic.php?uid=73253349629&topic=12106

01/15/10

Tabata
20:10 x 8
Squats
Plank Holds
Sit ups
Ab ball Toss
KB Swings

KB @ Joust
I.
3 Rounds
1 minutes
Round the world
Hot Potato
Swings
Figure 8

II.
21-15-9
Thrusters
Pull ups
Rest 3 minutes
Push Press
Push up

III.
20 Twist Ball Tosses
20 Underhand Ball Tosses
20 Overhead Ball Tosses

I was cranky and hoping for a more interesting and challenging KB class.Plus my shoulder is bothering me and the pull ups (did dead hang as they are less wrenching) and overhead movements seem to aggrevate it.

01/14/10

I.
1000K Row
3 Rounds
25 Walking Lunges
20 KB Swings
15 Double Unders

II.
Deadlifts
3 = 145#
3 = 155#
3 = 165#
3 = 175#
3 = 185#

III.
Tabata Abs
45:15 x 4
Sit ups
Plank Holds
Squats
Flutter Kicks

Revolution
I. 20 minute Spin

II.
Ladders 1 - 15
DB Thrusters
Double KB Swings

III.
30 Push ups

http://www.paleonu.com/panu-weblog/2010/1/7/crossfit-nutrition-eats-its-young.html

01/13/10

50 minutes Spin

01/12/10

I.
1000K Row
3 Rounds
5 Dead Hang Pull ups
10 Double Unders
15 Squats

II.
Front Squats
5 = 65#
5 = 75#
5 = 85#
3 = 95#

III.
21-15-9
Hang Power Cleans (75#)
Burpees
Push ups
Time: 11:15

IV.
Tabata
45:15 x 4
Abs

Jump Start (pm)
30:30 x 6
High Knees
Jumping Jacks
V Sit ups
Jumping Squat
Plank Hold
Push up
This is a great 20+minutes of cardio.

01/11/10

I.
AMRAP 10 Minutes
40 KB Swings
30 Lunge Steps
20 Push ups
10 PVC Rollouts

II.
5 Rounds
50 Wall Balls
25 Pull ups
Shoulder is bothering me.  Did dead hangs with green band.  Hoping it is just an issue of overuse and nothing serious.

III.
100 Partner Ab Ball Tosses

01/10/10

I.
3 Rounds
500m Row
10 Lunges steps each leg
15 Squats
20 Sit ups

II.
Push Press
10 = 65#
10 = 75#
10 = 85#

III.
5 Rounds
10 Deadlifts (135#)
10 Burpees
Time: 8:20

IV.
100 Sit ups

01/09/10

50 Minute Spin

I.
21-15-9
PVC Rollouts
Sit ups
Jump Ropes
Push ups

II.
5 Rounds
10 DB Snatches L/R
10 DB Thrusters
10 DB Hollow Rocks
Time:12:24

III.
Tabata
20:10 x 4
Wall Balls
Wall Sits
Plank Hold
Goblet Squats
Ball Slams

IV.
100 KB Swings
Time: 2:24

01/07/10

I.
3 Rounds
300m Row
5 Pull ups
15 Squats
20 Sit ups

II.
Front Squats
10 = 65#
10 = 70#
5 = 75#
5 = 85#

III.
3 Rounds
500m Row (under 2 minutes)
21 KB Swings
12 OHS (45#)
Time: 14:00

I.
4 Rounds
20 Double Unders
20 Squats
20 Sit ups

II.
EMOTM 20 minutes
3 Full Squat Clean (65#)
5 Burpees

III.
Shoulder Press
3 x 5

IV.
25 minute Spin

01/06/10

50 Minutes Spin

I was going to stay for CF wod but feeling tired.

01/05/2010

I.
3 rounds
500 m Row
20 Squats
20 KB Swings
20 Push ups
* last row complete in 2 minutes or less

II.
OHS
10 = 25#
10 = 30#
10 = 35#

III.
21-15-9
Box Jump or weighted step up
Elevated Push up
Double unders
Time: 8:40

01/04/2010

I.
1 Burpees
2 4 ct. Mt. Climbers
3 Handstand Push up
4 Push up
5 Sit ups
6 Jumping Squat

II.
7 Rounds
8 Pull ups
9 Manmakers
10 Box Jumps
Time: 33:45

III.
Stretch

01/03/2010

I.
1500 m row
3 Rounds
20 Squats
20 Push Ups
20 Sit ups

II.
Deadlifts
10 = 125#
10 = 135#
10 = 145#

III.
Tabata
20:10 x 8
Sit ups
Plank Hold
Flutter Kicks
KTE

01/02/10

I.
Spin 50 minutes

II.
AMRAP 10 minutes
300 m Row
20 PVC Roll outs
10 Burpees
5 KTE

III.
20 - 1
Thrusters
Mountain Climbers
Push ups
Hang Power Clean
Time called after 25 minutes - completes to 16

01/01/10

Girls Gone Bad

Elizabeth
1000m row
50 Thrusters
30 Pull ups

Grace
30 Clean and Jerks

Jackie
21-15-9
Clean
Ring Dips

Karen
150 Wall Balls

12/31/09

I.
100 Jump ropes
20 PVC Rollouts
20 Goblet Squats
20 KB Swing

II.
Tabata
45:15 x 5
Ab Ball toss
Flutter Kick
Box Jump
Push Press
Burpee
Ring Row
Ball Slam
Jumping Squat

III.
Stretch