DUs, WBS, Burpees, BJs, Pullups, Barbell Rows, Cable Rows, DUs

11/19/13

Double Unders x 100
3 rounds, 21-15-9 reps of:
Wall Ball Shots (20#)
Burpees
Box Jumps 24"
Pullups
(9:10)
---
Barbell Rows (135) x 15
Cable Rows (160) 10, (180) 4, (200) 4, (220) 4, (240) 4
Double Unders x 100

One more rep! Workout 3, CrossFit Visone's Turkey Takedown

WB Shots, Pullups, KB Swing, WB Situp, Toes to Bar, Burpees (Partner Workout)

11/03/13

Partner Workout: alternate 10 reps with a partner until you reach the prescribed number of reps.

Wall Ball Shots (20) x 150
Pullups x 100
Kettle Bell Swing (70) x 100
Wall Ball Situps (14) x 200
Toes to Bar x 100
Burpees x 100

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

W1: Row, WB Shots, HSPU, C&J, Burpee, Muscle Ups & W2: Pushups, Double Unders

09/17/13

Workout 1:
6 rounds of:
Wall Ball Shots (20) x 5
Handstand Pushups x 5
Clean & Jerk (135) x 5
(12:44)
---
10 rounds of:
Burpees x 10
Muscle Ups (Rings) x 3
(19:03)

Workout 2:
4 rounds of:
Pushups x 50
Double Unders x 50

W1: "JT" (HSPU, Ring Dip, Pushup), KB class, W2: "Morrison"

08/28/13 - First day back after a week of vacation - drinking and not working out, overeating and poor choices. Today I didn't even really feel like working out. I almost skipped it, but decided to do a  light workout to get me back into it.

Workout 1: "JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
(8:47)

Kettle Bell Werks Class
30 minutes of: (basically Les Mills-type, light kettle bell aerobics)

Workout 2: "Morrison"
50-40-30-20-10 reps of:
Wall Ball Shots (20)
Box Jumps 24"
Kettle Bell Swings (53)
(38:13)

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)

Cardio W1: Row 3 miles, cW2: Run, Row, W3: Chest

05/22/13

Workout 1: Cardio
Row 4800m
(20:15)

Workout 2: Cardio
Run 1600m
Row 800m
Run 800m
Row 800m

Workout 3: Chest
Pushups x 70-10-10-10 (1:55)
Ring Pushups 5 x 10
Bench Press (135) 20, (225) 10, (275) 8, (225) 10, (185) 10
Wall Bal Shots x 100 (5:59)
Ring Dips x 20, 10, 10

Sprint, Burpee, Sprint, WBshot, Sprint, DU, Sprint

03/11/13

5 rounds of:
Sprint 30 m
Burpee x 15
Sprint 30 m
Wall Ball Shots (10) x 20
Sprint 30 m
Double Unders x 25
Sprint 30 m
Rest 30 seconds
16:28

03/13/13
15:08

W1: M,G,W & W2: Jump, Dip, Pull & Chest

01/08/13

Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)

Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8

Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8

W1: Arms, Hip & Back Extensions & W2: Hundos

01/04/12

Workout 1: Arms

Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20

Hip Extensions x 20, 15, 10
Back Extensions x 5, 5

Workout 2: Hundos, Row, Run

Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)

W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)

12/20/12

Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10

Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15

11 rounds + 3 pullups

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

W1: 5Hundos, W2: Back

12/06/12

Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100

Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10

Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10

Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60

Workout 1: Muscle Ups, Wall Ball & Rings

11/27/12

Muscle Ups (assisted) x 10, 8, 6, 4, 2
Wall Ball Shots (20) 20, 10, 10, 10, 10, 10, 10, 10, 10

Ring Rotations with L-Sits x 5

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

Body Circuit

08/15/12

Warmup, Pullups, L-Sit Pullups
Situps x 100
Bird Dog Pushups x 40
Wall Ball Shots x 45
Kettle Bell Swings x 50
Burpees x 50