Chest

07/26/12

Warmup, Pushups 30, 20, 20, 15, 15 (4:00)
Bench Press (135) 10, (225) 10, (315) 6, (225) 10, (135) 10
Incline DB Press (110) 10, (85) 8, (75) 5
DB Fly (45) 10, 10, 10 (50) 8
Weighted Dips (65) 9, 5, 3 (0) 10

Run 3 miles

07/25/12

Run 3 miles in morning

Back

07/24/12

Dead Lift (135) 10, (225) 10, (315) 8, (365) 2

Wide Pullups (45) 8, 5

Wide Pullups (slow) 7, 3

Pullups (fast) 10, 4

Pullups (kip) 15, 15

DB Row (120) 10, 8, 5

Straight Pulldown (40) 10, 9, 8

Rear Shrug (110) 15, 12, 12

Run & Legs

07/23/12

Run 3 miles in morning.

Warm up, Squats (45) 3 sets
Box Jump superset with Squats 10 reps
Squats (135) 15, (225) 12, (275) 10, (315) 5
Leg PRess superset with Squats (550) 15, (640) 15, (730) 10
Squat (45) 15, 15, 10
Extensions (150) 15, 15, (170) 10
Leg Press (feet high) (450) 15, (540) 15, 15
Curls (150) 12, 12, 12

Modified WOD reps of 30 workout

07/20/12

Run 3 miles in morning.

Situps 30
Deadlift (225) 30
Box Jumps 30
Overhead Squats (95) 30
Pullups 30

(15:40)

Run, Crossfit WOD & Arms

07/18/12

Run 3 miles in morning.

Warmup, Run 1mile, 9 min
Thrusters (95) & Pullups 21, 15, 9 (14:00) that shit is hard! www.crossfit.com
Biceps Bar Curl (45) 100 partition: 30, 20, 13, 10, 7
Alt hammer Curl (35) 10, 10, 10
Dips 20, 15, 10
Triceps PRess (rope) (42.5) 10, 10, 10

Run & Legs

07/16/12

Run 3 miles in the morning.

Lunges 1 minute x 3
Extensions (130) 20, (150) 20, (170 ) 20
Squats superset with Box Jumps (165) 15, (235) 10, (315) 5
Box Jumps 20, 15, 10
Leg Press superset with Squats (600) 20, (690) 15, (790)
Squat (45) 20, 15, 10
LEg PRess (feet high) (450) 15, 15, 15
Curls (130) 15, 15, 15