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