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