OHS, Box Jump, Wall Balls, HSPU

06/11/14

4 rounds of:
Overhead Squat (45#) 30
Box Jumps (24") 30
Wall Balls (20#) 20
Handstand Pushup x 10
(23:33)

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

W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders

05/14/14

Workout 1

7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15


Workout 2 Shoulders

Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15

HSPU, Muscle Ups, C&J, Box Jump, Wall Balls

05/08/14

5 rounds of:
Handstand Pushup (strict) x 5
Muscle Ups (bar) x 5
Clean & Jerk (135) x 5
Box Jump (20") x 15
Wall Balls (20#) x 15
(30:30)

Wall Balls, Squats, Box Jumps, Leg Press

03/19/14

4 rounds of:
Wall Balls (20) 20
Squat (185) 15
Box Jump (42") 10
---
Leg Press (460) 12, (640) 10, (820) 10, (1000) 10

Deadlift, Box Jump, Pullups

03/14/14

AMRAP 8 minutes
Deadlift (135) 10
24" Box Jump x 15
Deadlift (185) 15
24" Box Jump x 15
Deadlift (225) 20
24" Box Jump x 15
Deadlift (275) 6
(96 reps)
---
Pullups x 64

W1 Arms & W2 Pullups, Box Jumps, KB Swing, Situps

02/27/14

Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25

W1 Back & W2 Box Jump, Snatch, Toes to Bar, Double Unders

02/19/14

Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
---
Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10

Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
---
5 rounds of:
Double unders x 20
Toes to Bar x 15

W1 Chest, Toes to Bar, Situps & W2 Back, Double Unders, Box Jumps

02/04/14

Workout 1 Chest
Bar Pushups 4 x 25
Ring Dips 3 x 10
Bench Press (135) 30, (185) 10, (225) 10, (275) 10, (315) 6
Incline DB Press  (90) 10, (100) 10, (105) 10
Incline DB Fly 3 x 10
Pec Machine Fly 3 x 10
---
7 rounds of:
Toes to Bar x 10
Situps x 10


Workout 2 Back
3 rounds of:
TRX Rows x 10
Chin ups x 10
---
Barbell Rows (145) 10, (155) 10, 10
DB Rows (100) 10, 10, 10, (80) 10
Wide Pulldown 4 x 10
Close Pulldown 4 x 10
---
5 rounds of:
Double unders x 30
24" Box Jumps x 10
30" Box Jumps x 5

My back has been out of alignment since last Tuesday, so I haven't been doing much. Today was the first day I was able to bend over without using my arm to support myself, so I figured I would get a couple in. I'm probably at 85% healed and itchin' to get back on the rower.

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
 

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

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!

W1: Swim & W2: Rope Climb, Box Jump, Kettle Bell Swing

09/10/13

Workout 1:
Swim 1200 y

Workout 2:
4 rounds of:
Rope Climb (17') x 3
Box Jump 30" x 10
Kettle Bell Swing (70) x 20

Dumble Unders, Burpees, KB Swing, SlamBall, Box Jump

04/03/13

4 rounds of:
Double Unders x 25
Burpees x 20
Kettle Bell Swing (53#s) x 15
Slam Ball x 10
40" Box Jump x 5
17:20

OH Squat, KB Swing & Box Jump

03/02/13

5 rounds of:
Overhead Squat (85) 10
Kettle Bell Swing (45) 10
Box Jump (40") 5

W1: Fight Gone Bad & W2: Chest

12/19/12

Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute

Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10

Legs

12/05/12

Lunges x 60

Leg Press (superset w/Lunges) (190) 20, (280) 20, (370) 20, (480) 20, (570) 20
Lunges x 20, 20, 20, 20, 20

24" Box Jump (superset w/Front Squat) 10, 10, 10, 10
Front Squat (135) 12, 12, 10, 10

3 Rounds of:
Box Drill (60 sec)
Body Squats x 20

Workout 2: Legs

11/27/12

Body Squat x 50
30" Box Jump x 30
Leg Press (190) 15, (280) 20, (370) 20, (460) 20, (550) 18, (640) 12
Rear Squat (superset with Jump Squats) (225) 10, (185) 15, (135) 20
Jump Squats x 15, 15, 15
Lunges (70) 20, 20, 20

Chipper & Snatch

11/20/12

Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20

Snatch (45) 6, (65) 4, (95) 3,  (115) 3, (135) 2, (145) 2, (155) - , (135) 2

CF WOD Sumo Dead Hi Pull & Lateral Jumps

10/24/12

21, 18, 15, 12, 9, 6, and 3 reps of the following for time:
Sumo Dead Lift High Pull (95)
24" Lateral Jump
16:45

To see workout videos or how to do the exercises, go to www.crossfit.com.

My back was tight this morning when I woke up. Stretched before and after, but got even tighter after the workout. Doesn't help that I have been sitting in a chair the last few days. Plan on using the wobble disc to loosen it up tonight.