Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles

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

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, 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

Back, Pullups, Situps, Snatch, Pushup, Row

06/04/14

Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown

5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100

4 rounds of:
Row 500m
Pushups x 10

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

W1 5k w/obstacles & W2 Bike, Muscle Up, Ropes, Rings

06/01/14

Workout 1 Down & Dirty 5k w/obstacles


Workout 2

Bike 6 miles
Bar Muscle Ups x 5, 3, 2

5 rounds of:
Rope Ascent (16' ) x 1
Muscle Ups x 2
---
Rings 15 minutes

Chest

05/31/14

3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10

Pullup, Pushup, Burpee, Row, Double Under

05/26/14

AMRAP 20 minutes
Pullups x 5 (strict)
Pushups x 8
Burpees x 5
(16)
---
10 rounds of:
Row 250m
Double Unders x 25

Chest, Pullups & Double Unders

05/19/14

3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15

10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15

W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

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

Pullups, Ring Dips, Burpees, Toes to Bar, Situps

05/12/14

10 rounds of:
Pullups x 10 (50 strict/50 kipping)
Ring Dips x 10 (50 strict/50 kipping)
---
Burpees x 100 (7:03)

5 rounds of:
Situps x 10
Toes to Bar x 10

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)

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, KB Snatch, KB Swing

04/30/14

3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m

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)