January 21, 2014

50 KB Swings (30 lbs)
50 Sit Ups
50 Push Ups (hand release)
200 Jump Rope

Time:  7:38

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

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

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.

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

January 13, 2014

15 thrusters (55 lbs)
50 sit ups
400m run

3 rounds

Time:  17:07

January 9, 2014

21-15-9

Pull Ups
Sit Ups
Lunges

Run 200m each round

Time:  9:23

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)

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!

December 3, 2013

50m walking lunges
50 m farmer carry
10 deficit push ups
50 m farmer carry
10 deficit push ups

3 rounds

Time:  7:10 (25 lb kettlebells each arm for 50 lbs. total)

December 2, 2013

10 hang power cleans
15 pull ups

4 rounds

Time:  8:07  (using assistance band and 55 lbs.)

November 27, 2013

150 Jump Rope
40 lunges (20/leg)
30 sit ups
20 push ups
10 burpees

3 rounds

Time:  19:24
*Push ups started out good, but went to hand release after the 1st round.

November 26, 2013

In 15 minutes complete the following:
40 KB Swings (25 lb)
40 K2E
400 m run

2 rounds

Jump rope for the remaining time.  Your score is the number of jump ropes...

Score:  135

November 25, 2013

10 KB Swings (30lb)
15 sit ups
400 m run

3 rounds

Time:  8:45

November 20, 2013

10 air squats
5 push ups
10 sit ups

10 rounds

Time:  9:23