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