4/24/2012

12 mile bike

5 rdft
9 db thrusters
9 pullups
9 hollow rocks

4/23/2012

12 m bike
60 pull ups
Tabata back ext

Am rap 15
1 rope climb
15 pushups

4/9/2012

Lunch wod
14 mile bike ride

Pm wod
Wup
3 rds
1 stair
10 pushups

WOD
5 rds
12 Australian pullups
20 db thrusters
12 hollow rooks

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