Bike, HSPU, Cleans, Muscle Ups, Pullups, Deadlift

06/05/14

Bike 6 miles

21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)

Bike 6 miles

Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row

06/03/14

Bike 6 miles

Workout 1

Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L

Workout 2

Row 1000m x 2

Bike 6 miles

Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike

06/02/14

Bike 6 miles

Workout 1 Shoulders

DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10


Workout 2

Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100

Bike 6 miles

Cleans & Run

05/03/14

Workout 1

Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2


Workout 2 Run 5k

Row, Situps, Curls, Cleans, Pushups

05/02/14

4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25

W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest

05/01/14

Workout 1

"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1


Workout 2 Chest & Tris

Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10

Row, Situps, Cleans

03/03/14

Situps x 25
Row 500m
Hang Clean (65) 20
Situps x 25
Row 1000m
Hang Clean (135) 30
Situps x 25
Row 1000m
Situps x 25

Row, Pullups, Snatch Complex, L Sit, Situps

01/27/14

4 rounds of:
Row 400m
Wide Grip Pullups (strict) x 5
Snatch Complex (95) x 1
L Sit x 30 seconds
Situps x 20

Snatch Complex (perform 2 reps of each exercise without releasing the bar or stopping):
Snatch Grip Deadlift x 2
Snatch x 2
Hang Power Snatch x 2
Overhead Squat x 2
Sots Press x 2
Overhead Squat x 2

W1: HSPU, Ring DIp, Pushup, Pullup, Box Jump, KB Swing & W2: Clean, Box Jumps

01/15/14

Workout 1
3 rounds for time:
Handstand Pushup (strict) x 10
Ring Dips (strict) x 15
Pushups x 20
Pullups (strict) x 45
(18:07)
135 pullups is very high volume for strict form. I got tired of waiting to recover, so I started kipping on the pullups in the second round. I got this workout off the main site www.crossfit.com
---
AMRAP 10 minutes:
24" Box Jumps x 10
Kettle Bell Swing (70#) 5
(6 rounds)

Workout 2:
Every 30 seconds:
Clean x 1  (135) 4, (155) 4, (165) 4
36" Box Jump x 1
(12 rounds)
EMOM:
Clean x 1 (185) 4, (205) 4, (215) 3
36"Box Jump x 1
 

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Situps, KBS, Lunge, Squat, Snatch, Front, Back & OHS, Hang Clean, Thruster, Push Press

12/26/13

3 rounds of:
Situps x 30
Kettle Bell Swing x 30
Lunge Stretch x 10
---
50 reps of each:
Squats
Snatch (75)
Overhead Squat (75)
Back Squat (75)
Front Squat (75)
Hang Clean (75)
Thruster (75)
Push Press (75)

Situps, Deadlift, Pullups, Squats, Box Jumps

12/21/13

Situps x 60
Deadlift (65) 10, (85) 10, (95) 10, (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 2, (355) 2
6 rounds of:
Pullups (deadhang) x 10
Squat (95) 10
24" Box Jumps x 10

W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"

12/19/13

Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4

Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips

W1: Bench Press, Leg Press, Vertical Leg Press (smith rack), W2: Arms & Hang Cleans

12/18/13

Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
---

Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8

Turkey Takedown (Day 2) W1: Snatch & Burpee BJ's, W2: Shoulder to OH, T2B, HC, PU, WBS, DL

11/17/13

Workout 1 (8 minute time cap)
5 rounds of:
Power Snatch (115#) x 5
Burpee Box Jumps (24") x 7
(6:55)

Workout 2 (12 minute time cap)
3 rounds of:
Shoulder to Overhead (95#) x 9
Toes to Bar x 9
2 rounds of:
Hang Clean (135#) x 15
Pullups (no butterfly allowed) x 15
1 round of:
Wall Ball Shots (20#) x 21
Deadlifts (225#) x 21
(I could only finish 10 or 11 deadlifts)

Day 2 of the Turkey Takedown proved to be just as fun as the day before. My mind was up for the task, but my body was a few steps behind. When the first workout was announced, I was relieved until I got halfway through round one. A 115# power snatch felt like 185#, and my quads were smoked by the 4th burpee box jump, now add 4 more rounds and another workout! My forearms were so fatigued in the second workout, I lost the bar during the hang cleans three times and I could barely get the clamps off to add more weight for the dead lifts. So much fun!

Arms, Cleans, GHD Situps, L-Sit, Skin the Cat

11/06/13

Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2

W1: Pushups, Ring Dips, Bench, Curls, Cleans, Extensions, Deadlifts, W2: Row, Pushups

10/23/13

Workout 1
Pushups x 100
Ring Dips x 100
Bench Press (135) x 100
Barbell Curls (45) x 100
Hang Power Clean (95) x 100
Hip Extensions x 100
Dead Lift (225) 4 x 4, (255) 3 x 3, (275) 2 x 2, (295) x1, (315) 1, (325) 1

Workout 2
AMRAP 15 minutes
Row 250m
Pushups x 25
(8 rounds)

Took 2 days off after these workouts and the previous day's. I felt like I had been run over by a car! Triceps, traps and abs were wrecked. 100 x hang power cleans was a good forearm workout all on its own, followed by some heavy deads... not good!

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

Clean, Ring Dips, Wall Balls, Double Unders

08/06/13

Reps of 21-15-9, for time:
Hang Clean (135)
Ring Dips
(7:20)

For time:
Wall Ball Shots (20) x 21-18-15-12-9-6-3
Double Unders x 42-36-30-24-18-12-6
(11:18)

OLY Lift Workout

01/01/13

(45) 10, (75) 5, (95) 5, (135) 5 of the following:
Deadlift
Sumo Deadlift Hi-Pull
Hang Cleans
Front Squat
Rear Squat
Push Press
Overhead Squat
Snatch
SOTS Press

Snatch (135) 5, 5