Squats, DU's, Wall Balls

08/25/14


Squats (135) 10, (225) 10, (275) 5, (315) 5, (365) 5, (335) 5, (295) 5, (275) 5
30 Double Unders after each set of squats (240 total)

Wall Balls (20) 150

Squat, Deadlift, Row

07/13/14

Squats (95) 10, (135) 1, (185) 1, (225) 1, (275) 1, (315) 1, (365) 1
Deadlift (135) 5, (225) 5, (315) 5, (405) 1, (415) 1/PR, (365) 10
Barbell Rows (135) 10, (225) 7/(135) 7, (225) 8

Bike, W1 Press, Front Squat, Situps & W2 Shoulders, Arms

06/23/14

Bike 6 miles

Workout 1

3 rounds of:
TRX Rows x 15
Pushups x 15
---
Bench Press (35%1RM:135#) 10, (60%:225) 4 x 15
Ring Dips 4 x 15

3 rounds of:
Shoulder Press/Push Press/Front Squat (95) x 16/8/24, 12/6/18, 10/5/15
Shoulder press to failure, without setting the bar down, push press half the number of reps you completed for shoulder press, then front squat the total number of reps. 
Situps x 50


Workout 2 Shoulders & Arms

Cable Side Raise 3 x 15
Single Arm Cable Curls 3 x 15
---
Upright Row 3 x 12
Barbell Curl 3 x 10
---
Seated DB Side Raise 4 x 12
Seated DB Curls 4 x 10
---
Rear DB Fly 3 x 12
Hammer Curls 3 x 10
---
Rear Machine Fly 3 x 10
21 Curls x 3
---
Cable Pressdown 3 x 12
LF Triceps Press 3 x 10
Cable Kickbacks 3 x 10

Bike 6 miles

Bike, Legs, Bike

06/13/13

Bike 6 miles

Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15

Bike 12 miles

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)

W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
---
Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile

Bike, Legs

06/06/14

Bike 6 miles

Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L

Bike 3 miles

W1 Arms & W2 Squats, Cleans

05/27/14

Workout 1 Arms

3 rounds of:
TRX Curl x 10
Ring Dips x 10
---
LF Machine Curl x 15
LF Tri Press x 15
21 Curls (65)
Close Grip Bench Press 3 x 10
Single Arm Cable Curls 4 x 15
Rope Press Down 4 x 15


Workout 2

5 Rounds of:
Squat (95) 31
Hang Cleans (95) 15

Legs

05/23/14

Squat (135) 10, (225) 10, (315) 10, (345) 10, (365) 6, (315) 10
Leg Press (820) 20, (1180) 15, (1360) 12
Walking Lunges (135) 3 x 20
Extensions 3 x 15

Legs

05/09/14

Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15

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

W1 Legs & W2 Row, L Sit, Situps

04/29/14

Workout 1 Legs

Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15

Workout 2

6 rounds of:
Row 500m
L Sit to Failure
Situps x 25

Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

Snatch, Squat, Jerk

04/25/14

4 rounds with the following weights 75, 95, 135, 155#
Snatch x 5
Squat x 5
Jerk x 5

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

Burpee, Snatch, Ring Dips, Clean, Front Squat, Toes to Bar, GHD Situps

04/08/14

Burpees x 15
Snatch (135) 30
Burpees x 15
Ring Dips x 60
Burpees x 15
Hang Clean (135) 30
Burpees x 15
Front Squat (135) 30
Burpees x 15
Toes to Bar x 30
Burpees x 15
---
5 rounds of:
GHD Wall Ball Shots (8) x 10

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

W1 Burpees, Wall Balls, Double Unders & W2 DB Snatch, OHS, Burpees

03/17/14

Workout 1
Burpees x 150 (11:20)
Wall Balls x 150 (11:16)
Double Unders x 100
---
Workout 2
DB Snatch (60) 21 reps, right arm
Burpees x 50
DB Overhead Squat (60) 21 reps, left arm
Burpees x 50
DB Overhead Squat (60) 21 reps, right arm
Burpees x 50
DB Snatch (60) 21 reps, left arm

W1 Row & W2 "JJ" (Squat Clean & Paralette HSPU), Arms

03/11/14

Workout 1
Row 3k

Workout 2
"JJ" hero wod - www.crossfit.com
Squat Clean (185) 1
Paralette Handstand Pushup x 10
Squat Clean (185) 2
Paralette Handstand Pushup x 9
Squat Clean (185) 3
Paralette Handstand Pushup x 8
Squat Clean (185) 4
Paralette Handstand Pushup x 7
Squat Clean (185) 5
Paralette Handstand Pushup x 6
Squat Clean (185) 6
Paralette Handstand Pushup x 5
Squat Clean (185) 7
Paralette Handstand Pushup x 4
Squat Clean (185) 8
Paralette Handstand Pushup x 3
Squat Clean (185) 9
Paralette Handstand Pushup x 2
Squat Clean (185) 10
Paralette Handstand Pushup x 1
---
LF Machine Curls 4 x 15
LF Chest Press 3 x 15
Incline DB Curls 4 x 12
Cable Press Down 4 x 12
Single Arm Cable Curl 4 x 10
Rope Press 4 x 10

Extensions, Deadlift, Wall Balls, Cleans, Squats, Double Unders

02/25/14

Hip Extensions 2 x 20
Deadlift (135) 10, (225) 10, (275) 10, (315) 10
Wall Balls (20) 100
Medball Clean x 100
Squats x 100
Double Unders x 100