February 28, 2013

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time:  10:32

*What my work out actually looked like since I can't do double unders...
150 jump ropes, 50 sit ups
120 jump ropes, 40 sit ups
90 jump ropes, 30 sit ups
60 jump ropes, 20 sit ups
30 jump ropes, 10 sit ups

February 27, 2013

24 minutes
Every Minute on the Minute
odd minutes: 5 overhead squat 115/75
even minutes: 7 toes to bar

*Overhead squats have been a hard form for me to master so I only used the bar for this (45 lbs)

February 26, 2013

10-9-8-7-6-5-4-3-2-1

Box jumps 24/20
Sit ups
Kettlebell swings 53/35

Time:  8:57 Rx

February 25, 2013

"FRAN"
21-15-9
Thrusters 95/65
Pull ups

Time:  11:00 Rx

February 22, 2013

This workout was in The Open last year.  It's short, but intense.  Score is total number of reps performed.  

7 minute AMRAP

3 thrusters 95/65
3 pullups

6 thrusters
6 pullups

9 thrusters
9 pullups

12 thrusters
12 pullups

etc. etc.

Total:  63 - I did full rounds of 3, 6, 9, and 12 + 3 additional thrusters.  (3+3, 6+6, 9+9, 12+12, +3 = 63)

February 21, 2013

12-9-6-3 reps for time of:

95/65 pound Power snatch (working on my form...I did 45 lbs.)
Burpees

Time:  6:29

February 20, 2013

30 kettlebell swings 62/45
30 back squats 95/65
30 push press 95/65
1000 m run
20 kettlebell swings 62/45
20 back squats 95/65
20 push press 95/65

Time:  21:13
KB: 40 lbs, Back Squats: 65 lbs., push press:  55 lbs.

February 19, 2013

5-5-5-5-5 back squats
for load

45 - 55 - 65 - 75 - 85 - 95 - 100!!  So I did a few more than 5 rounds to find my max out weight, but I was excited to reach 100 lbs.  A new PR!

February 18, 2013

6 power cleans 155/115
8 box jumps 30/24
10 games push ups
12 sit ups

4 rounds for time

* I was out of town for a funeral so I didn't make it to this one.

February 15, 2013

OHS (Over Head Squat) - max out
Pull Ups - As many as possible in a row

*OHS - 55 pounds
Pull Ups - 12 (with the help of a band!)

Then...for time...

6 power snatch (65/95)
4 box jumps (24"/30")

Time:  11:51
(*Power snatch: round 1 I did 55 pounds, but then had to take off the weights for the rest of the rounds.  Majority was 45 pounds.)

February 14, 2013

5 power cleans 145/95
10 toes to bar
15 push ups

20 minutes AMRAP

Rounds:  10 (*65 pounds)

February 13, 2013

100 double unders  (*300)
50 shoulder to overhead barbell 65/45
25 toes to bar

2 rounds for time

Time:  16:31 Rx

*Where I do Crossfit, if a person can't do double unders, they have to triple the work.  Think of it as punishment! :)

February 12, 2013

7 minute AMRAP

7 Deadlifts 225/185  (*105 lbs)
20 meter sprint
14 pistols
21 Double Unders
20 meter sprint

Rounds:  3 with 2 DL

February 11, 2013

20 squat cleans 135/95#
30 box jumps 24/20"
40 kettlebell swings 53/35#
50 thrusters 65/45#

1 round for time

Time:  13:10
(*Squat Cleans:  65 pounds)

February 8, 2013

Teams of 2 complete:
1 person works & 1 person (active rest)

50 KBS (Jumping Jacks)  - (35 lbs)
50 Pull Ups (Plank)
50 KB Single Arm Power Cleans (Mountain Climbers)  - (25 lbs)
50 KB Single Arm Push Press (Feet 6″ off Ground) - (20lbs)
50 KB SDHP (Just Rest & Get Ready for the next one…) - (35 lbs)
50 KB Goblet Squats (Hold bottom of Air Squat) - (35 lbs)

Can’t work on reps if other person isn’t doing the (active rest),
50 Reps as team, split anyway you want,
Weight for KB:
62/35

Partner:  Natalie
Time:  16:15

February 7, 2013

10 pull ups
15 deadlifts 135/95
20 burpees

3 rounds

Time:  10:11 Rx

February 6, 2013

 minute amrap:
10 front squats 95/65,
10 sit ups
10 kettle bell swings 53/35
-rest 3 min
( 4 1/3 rounds completed)

8 minute amrap:
10 air squats
10 Toes 2 Bar
10 burpees
- rest 3 min
(4 2/3 rounds completed)

8 minute amrap:
100m run
5 hspu’s(sub 30 sec handstand hold)
10 box jumps, 24/20″
(3 2/3 rounds completed)


Unfortunately the 1/3 + 2/3 did not make a whole.  The entire round had to completed to count. 
Total = 11 rounds

February 5, 2013

20 one arm KB snatch 53/35
30 situps
Run 400 meters

3 rounds for time
Time:  13:57
KB Snatch: 1st round 25 pounds, rounds 2 & 3 - 20 pounds 

February 4, 2013

"Grace"

30 Clean and jerks for time 135/95

Time:  6:47
Weight:  65 pounds

February 1, 2013

Team Workout!

4 Rounds for Time:
10 Pull-ups
15 Thrusters (25 #/15 #)
20 Box Jumps (24” box)
25 Push Press (45 #)

One partner runs 200 meters while the other partner starts the workout. When the runner returns, he takes over on the workout where the other partner left off. This continues until the two partners combine to complete all 4 rounds.

Partner:  Jen
Time:  17:16 RX

January 31, 2013

"Helen"
400 m run
21 kettlebell swings 53/35
12 pull ups

3 rounds

Time:  13:12
(*All the 35 lbs kettlebells were being used so I used 30 lbs.)