11/25/11

Wod
Amrap 20
8 db squat clean to over head
400 m bike

4 rds 30 sec each
Situp/planks

11/22/1

Today I am going to start following the Crossfit Endurance site and will mainly use the bike and some rowing. I will certainly let you know how this goes. So my day will include the following:

Bike
5 X 5:00 tt rest 3-4 mins

Wod
Amrap 30
12 box jumps
8 elavated pushups
4 pull up to kte complex

11/21/11

A very short and quick one tonight. After a soccer, soccer, soccer weekend and not much in the movement variety, I figured a good wod to warm the soul.

Wod
20 kb sdhp
6 lunges
20 bar press
250 m run
10 kb sdhp
6 lunges
10 press
250 m run

11/17/11


WOD:
“Crucible”
For time:
30 Thrusters (95/65)
30 Chest to Bar Pullups
30 SDHP (95/65)
30 Toes to Bar
30 Front Squat (95/65)
30 Double-Unders
30 Push Press (95/65)
30 Burpees

11/16/11

Wod

On the minute for 15 minutes
4 clapping pushups
8 kb swings
12 squats

11/15/11

Wod
5 rds
15 hpc
15 pull ups
400 m bike

Tabata hollow rocks

11/14/11


Cindy is riding a bike
Amrap 30
5 pull ups
10 pushups
15 squats
400 m bike

11/10/11

Wod

7 rds
7 press
7 pull ups
7 box jumps
7 kte

11/9/11

Wod
Amrap 20
8 thrusters
12 pushups
600 m bike

11/311

Wod

Cindy
5 puullups
10 pushups
15 squats

As many rounds as possible in 20 minutes

11/2/11

Rest day or should I say sick. Gotta rest the body..

11/1/11

wod
6 rdft
25 kb swings
25 pushups

october 31, 2001

wod
8 rdft
7 pullups
14 ohs bar only
400 m bike sprint

October 29, 2011

REST DAY!!!!!!!

October 28, 2011

Amrap 20

6 R kb thrusters
6 pullups
6 L kb thrusters 
6 pushups

October 26, 2011


wod
5 RDFT 
30 box jumps
15 pullups
30 sit ups

October 25, 2011

wod

amrap 20
12 pushups
12 kb gho
400 m bike

October 24,2011

7 RDFT
7 L pullups
7 DB thrusters
25 m kb waiters walk
14 Burpees

Tabata back holds

october 21, 2011

wup 3x10
25 jumping jacks
10 press
10 lunges

wod
5 rds
15 pushups
15 kte
15 ohs
15 curl

tabata back holds

october 19, 2011

wup
3x10
6 pistols
8 hollow rocks
6 pullups

WOD
7 rds
7 pullups
21 squats

tabata bike

October 18, 11

wod
amrap 20
5 scorpions
5 back ext
10 pushups
15 lunges
400 m bike

Oct 16,11

Wod
21-15-9-3
Pullups
Bar squat
Pushups

Bike 12
4x400

10/11/11

wup
x3@10
hanging clean and jerk
lunges

wod
21-18-15-12-9-6-3
pullups
burpees (reverse)

tabata
x4
planks-both sides

10/10/11

21-15-9
Bar squats
Clapping pushups
4:00 rest
21-15-9
OHS
DB press

Oct 8, 2011

10 min run
15 stretching


150 wallballs