September 30, 2013

Run 800m
10 KB Swings
10 Burpees
Run 400m
10 KB Swings
10 Burpees
Run 200m
10 KB Swings
10 Burpees


Time:  10:23  (30 lbs. dumbbell)

September 27, 2013

20 Mins. AMRAP:

10 OH Walking Lunges (10 lbs.)
10 HR Push Ups
10 KB Swings (30 lbs.)
200m Run

Rounds:  8 (with about 15 seconds to spare, but I couldn't bring myself to do 1 more of anything else!  This was a tough WOD!)

September 26, 2013

21 - 15 - 9
KB Swings (30 lbs.)
Sit Ups
200 m Run after each round

Time:  5:52

September 25, 2013

30 Thrusters (45 lbs)
40 Burpbees
150 Jump Ropes

Time:  8:44

September 24, 2013

50m walking lunges
50 jump ropes
25 sit ups
10 push ups

3 rounds

Time:  12:47

September 23, 2013

20 mins AMRAP:

10 pull ups
60 jump ropes
200 m run
10 push ups
60 jump ropes
400 m run

Rounds:  3 + 10 pull ups, 60 jump ropes

September 20, 2013

7 burpbees
7 K2E
10 KB Snatch (20 lbs.)
Run 200 m

3 rounds

Time:  10:17

September 19, 2013

10 - 8 - 6 - 4 - 2
Push Press (45 lbs.)
Burpbees

Run 500m between each round

Time:  18:04

September 18, 2013

15 - 12 - 9 -6 - 3

Thrusters (*45 lbs)
Sit Ups
Lunges
Double Unders OR Jump Rope (45 - 36 - 27 - 18 - 9)....which is what I did!

Time:  10:02

September 17, 2013

10 Power Cleans (*45 lbs.)
10 Pull Ups (*assistance band)
Run 300m

4 rounds

Time:  13:19

September 16, 2013

20 HR Push Ups
30 Air Squats
Run 400 m

3 rounds

Time:  9:45

September 13, 2013

150 jump ropes
40 lunges
30 sit ups
20 push ups
10 burpbees

3 rounds

TIme:  19:04 (*I did HR push ups)

September 12, 2013

10 KB Swings
15 Sit ups
400m Run

3 rounds

Time:  9:21 (30 lbs. dumbbell)

September 11, 2013

5 snatch
10 T2B
15 HR Push ups

4 rounds

Time:  7:34 (45 lbs bar)

September 10, 2013

150 jump rope
10 K2E
10 KB Swings
120 jump rope
10 K2E
10 KB Swings
90 jump rope
10 K2E
10 KB Swings
60 jump rope
10 K2E
10 KB Swings
30 jump rope
10 K2E
10 KB Swings

Time:  10:41 (30 lbs.)
Compare to August 28.

September 9, 2013

12 min AMRAP:

25 sit ups
15 air squats
10 push ups

Rounds:  6 RX

September 6, 2013

Run 400m
50 jump rope
10 hang power clean (*45 lbs)

4 rounds

Time:

September 5, 2013

"Helen"

Run 400m
21 KB Swings
12 pull ups

Time:  12:23
(25 lb dumbbells, jumping pull ups...I need to get a pull up assistance band!)

Yes, I am more out of shape now than I was in May because of the summer months off, but my Xfit has also changed a little.  The place where my xfit group was going before was the hs, but it closed its' doors to everyone but employees and their spouses.  Since that eliminated most of the group, a new facility was opened.  Somehow I can't seem to justify paying $40/month (which don't get me wrong, is still a good deal!) when I can get the same thing for free.  I have decided to stick with going to the hs, and although I dreaded the thought of going alone, I seem to have found some friends (4 of us total) who are going to do xfit together.  Right now I have made a calendar of a different WOD each day of the month, but then starting over each month so that we can compare our times to months previous and see growth.

September 4, 2013

10 thrusters (45 lb bar)
30 sit ups
run 400m

3 rounds

Time:  11:48

September 3, 2013

Xfit was closed yesterday for the holiday, but no worries I got my burn in with all the house work I fit into the day! ;)

WOD

10 - 8 - 6 - 4- 2

push press (I did 45 lb. bar)
burpbees

Then...run 800m

Time:  8:25