Today's WOD

1st WOD
Complete as many rounds as possible 20 minutes of:
40 pound Dumbbell Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps


14 Rounds +5 Thrusters


2nd WOD
1 hr. Power Yoga

Today's WOD

1st WOD


15 mi. LSD
2:27:17

Rest Day

Went climbing @ VA Friday.

Today's WODs

Tonight at Sportfit...


1st WOD
Overhead squat 1-1-1-1-1-1-1 reps


115#


2nd WOD
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Airsquats


17:37

Today's WODs

Very tired today...  Not a great workout today, but it will be $ in the bank later.


1st WOD
Death by 10 m
12 +12 ug.


2nd WOD
Cindy
16 Rounds ug.

Today's WODs

Sportfit tonight!


1st WOD
10,9,8,7... 4,3,2,1
Power Cleans @ 105
Rig Dips (Band Assisted)
Wall Ball @ 16#
13:37?


2nd WOD
3x400m 1 min rest inbetween
1:28, 1:29, 1:30


3rd WOD
5 Pushups
10 Situps
15 Air Squats
3:13

Rest Day

First day of school... time to rest!

Today's WODs

TEMPO 90%

5k @ 8mph

Today's WODs

1st WOD


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


As Rx'd
11:28


Learned how to do kipping pull-ups... Unbroken until 15!


2st WOD


2x Repeats by Time  2x12min, Rest 2 min Between intervals

1st 12 min

2nd 12 min

Today's WODs

Thursday was a rest day...

Had my first day of work and the Open House. Tired.

Friday

Warmup

1st WOD

Tabata 20:10x8

2nd WOD

Karen

9:00 w/18# ball

Today's WODs

5k TT

22:47

Here is the business...

Mile Warm-up and cool down; 5 mi. total

Today's WODs

I took it easy today and just went to SportFit.

1st WOD

Warmup

35# Plate Push x20 for time

3:13?

2nd WOD

180 Degrees of Seperation

5 Rounds for Time

• 20 Burpees
• Run to spot outside
• 20 Calf Raises (rest)
• Run to new spot
• 20 Alternating jump lunges
• Return for Burpees

20:02 (?)

3rd WOD

AMRAP 12 min.

20 X-Mountain Climbers

20 Spiderman Lunges

20 Supermans

11(40)

Today's WODs

1st Workout

CrossFit

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

I just jumped rope rather than DUs; Good practice because I can't even remember the last time I did that.

2nd Workout

Hill Sprints

I'm looking for alternatives to Tabada Treadmill; hill sprints might be good.

3rd Workout

Bouldering

I just got some new jibs. Climb and set new feet fro the problems.