January 30, 2014

50 sit ups
400 m run

4 rounds

Time:  15:11

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. :)

January 28, 2014

10 pull ups (band assistance)
20 KB Swings (30 lbs)
50 Jump Rope
300 m run

3 Rounds

Time:  11:33

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)

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.

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

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

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)