50 sit ups
400 m run
4 rounds
Time: 15:11
Thursday, January 30, 2014
Wednesday, January 29, 2014
January 29, 2014
10 bench press
15 KB Swings
100 Jump Rope
Run 200 m
4 Rounds
Time: 14:54
I added 10 lbs. to the bar, but once I got going in the work out I realized it was a smaller and lighter bar so I switched back to the regular sized bar for a 45 lb. bench press. Next time I'll pay attention better and try for the 55 lb. :)
15 KB Swings
100 Jump Rope
Run 200 m
4 Rounds
Time: 14:54
I added 10 lbs. to the bar, but once I got going in the work out I realized it was a smaller and lighter bar so I switched back to the regular sized bar for a 45 lb. bench press. Next time I'll pay attention better and try for the 55 lb. :)
Tuesday, January 28, 2014
January 28, 2014
10 pull ups (band assistance)
20 KB Swings (30 lbs)
50 Jump Rope
300 m run
3 Rounds
Time: 11:33
20 KB Swings (30 lbs)
50 Jump Rope
300 m run
3 Rounds
Time: 11:33
Monday, January 27, 2014
January 27, 2014
50 sit ups
50 squats
50 sit ups
50 lunges
50 sit ups
50 burpees
50 sit ups
Time: 15:35
(I ended up do 25 burpees and 25 squats in 1 round, 2x instead)
50 squats
50 sit ups
50 lunges
50 sit ups
50 burpees
50 sit ups
Time: 15:35
(I ended up do 25 burpees and 25 squats in 1 round, 2x instead)
Friday, January 24, 2014
January 24, 2014
7 burpees
7 sit ups
7 air squats
7 rounds
Time: 8:03
*On the last round I did 8 of everything to even it out to a total of 50 of everything.
7 sit ups
7 air squats
7 rounds
Time: 8:03
*On the last round I did 8 of everything to even it out to a total of 50 of everything.
Thursday, January 23, 2014
January 23, 2014
10 hang power clean (55 lbs)
10 pull ups
20 lunges
20 sit ups
100 jumping jacks
3 rounds
Time: 14:35
10 pull ups
20 lunges
20 sit ups
100 jumping jacks
3 rounds
Time: 14:35
Wednesday, January 22, 2014
January 22, 2014
10 thrusters (55 lbs)
30 sit ups (on last round, 40 to make an even 100 over all)
Run 400m
3 Rounds
Time: 12:54
30 sit ups (on last round, 40 to make an even 100 over all)
Run 400m
3 Rounds
Time: 12:54
Tuesday, January 21, 2014
January 21, 2014
50 KB Swings (30 lbs)
50 Sit Ups
50 Push Ups (hand release)
200 Jump Rope
Time: 7:38
50 Sit Ups
50 Push Ups (hand release)
200 Jump Rope
Time: 7:38
Friday, January 17, 2014
January 17, 2014
100 Jump Rope
30 squats
30 KB Swings (30 lbs)
30 Sit Ups
30 Pull Ups
100 Jump Ropes
Time: 7:41
30 squats
30 KB Swings (30 lbs)
30 Sit Ups
30 Pull Ups
100 Jump Ropes
Time: 7:41
Thursday, January 16, 2014
January 16, 2014
10 - 8 - 6 - 4 - 2:
Push Press (55 lbs)
Pull Ups
Sit Ups
*Run 200m in between each round
Time: 11:35
Push Press (55 lbs)
Pull Ups
Sit Ups
*Run 200m in between each round
Time: 11:35
Wednesday, January 15, 2014
January 15, 2014
50 Jump Rope
40 Walking Lunges
30 Sit Ups
20 DB Snatch (20 lbs)
10 Push Ups
3 Rounds
Time: 14:43
We have been focusing on a challenge each month. Last month we focused on the plank and were able to work up to a 2 minute hold before Christmas break hit us. Since returning in January we have been working on a butt/thigh challenge. At the end of each WOD, we spend a few minutes working on it. Today we did 30 squats, 60 seconds of burpees (I did 14), and then did a 45 second wall sit.
40 Walking Lunges
30 Sit Ups
20 DB Snatch (20 lbs)
10 Push Ups
3 Rounds
Time: 14:43
We have been focusing on a challenge each month. Last month we focused on the plank and were able to work up to a 2 minute hold before Christmas break hit us. Since returning in January we have been working on a butt/thigh challenge. At the end of each WOD, we spend a few minutes working on it. Today we did 30 squats, 60 seconds of burpees (I did 14), and then did a 45 second wall sit.
Tuesday, January 14, 2014
January 14, 2014
10 hang power clean (55 lbs)
10 pull ups (band assisted)
10 sit ups
Run 300 m
4 rounds
Time: 13:50
10 pull ups (band assisted)
10 sit ups
Run 300 m
4 rounds
Time: 13:50
Monday, January 13, 2014
Thursday, January 9, 2014
Wednesday, January 8, 2014
January 8, 2014
40 KB Swings
20 Burpees
10 Power Cleans
50 Jumping Jacks
10 Power Cleans
20 Burpees
40 KB Swings
Time: 11:03
(30 lbs KB and 55 lbs power clean)
20 Burpees
10 Power Cleans
50 Jumping Jacks
10 Power Cleans
20 Burpees
40 KB Swings
Time: 11:03
(30 lbs KB and 55 lbs power clean)
Monday, January 6, 2014
January 6, 2014
Yes, I have still been faithfully doing my crossfit workouts, but since I have printed up month long calendars, I find it harder to get on here and type up my daily WODs. My goal is to start typing up my WODs and times again AND to upload my monthly calendars on to this site. I'll work on it...
In the meantime, here was today's WOD:
Torture by 10's
10 push ups
20 sit ups
30 squats
40 lunges (20/leg)
50 jumping jacks
60 second wall sit
3 rounds
Time: 18:10
Although, I have been consistent with my workouts, I don't feel as though I have pushed my hardest with the weights. I know I have still been getting a good daily workout in, but the amount of sweat and all, but I am going to strive to work on bringing back the weights more and adding more to what I already know I can do. With that being said, I did 15 assisted pull ups at the end of my workout today...got to get back to the basics!
In the meantime, here was today's WOD:
Torture by 10's
10 push ups
20 sit ups
30 squats
40 lunges (20/leg)
50 jumping jacks
60 second wall sit
3 rounds
Time: 18:10
Although, I have been consistent with my workouts, I don't feel as though I have pushed my hardest with the weights. I know I have still been getting a good daily workout in, but the amount of sweat and all, but I am going to strive to work on bringing back the weights more and adding more to what I already know I can do. With that being said, I did 15 assisted pull ups at the end of my workout today...got to get back to the basics!
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