Circuit Workout

08/05/12

Jump Rope x 300
Pushups x 25 / HSPU x 25
Dips x 50
Chins x 50
Farmer's Walk (180) x 5
Burpee Box Jumps x 25
Wall Balls (15) x 50
Kettle Bell Swings (35) x 50
Farmer's Walk (180) x 5
Back Extensions x 50
Situps x 50
Jump Rope x 300

47:00 minutes

Workout 1: Arms & Workout 2: CF WOD

08/03/12

Workout 1: Arms
Warmup Bis/Tris
Bar Curl (45) x 100
Incline DB Curl (40) 8, 7, 5
Hammer Curl (45) 10, (40) 10, (35) 10, 10
Triceps Press Down (85) 10, 10, 10
Rope Extension (overhead) superset with Rope Press Down (37.5) 10, 10, 10
Rope Press Down (37.5) 10, 10, 10

Workout 2: WOD
Thruster (75) x 30
15' Rope Ascents x 3 (had to do towel pulls x 15 instead, which I think are harder)
Thruster (75) x 20
15' Rope Ascents x 2
Thruster (75) x 10
15' Rope Ascent x 1

Brutal! especially after doing arms earlier.

CF WOD (modified)

08/02/12

I had to scale this WOD down. Crossfit kicks my ass sometimes, so I do what I can.

50 Reps per exercise:
Box Jump 24" (I used an 18")
Jump Pullup
Kettle Bell Swing (35)
Walking Lunge
Knees to Elbows
Push Press (45)
Back Extensions (had to do these on an LF machine)
Wall Ball (20) (I used a 15# ball, all I had)
Burpees (I crumbled here and only did 25)
Duble-unders (I suck at these, I did 200 regular jumps instead)

CF WOD & Low Volume Leg Workout

08/01/12

WOD: Clean & Jerk (135) 3, 3, (155) 3

Legs:
Squat (135) 10, (225) 10, 10, 10, 10
Leg Press (550) 10, (730) 10, (820) 8, 8
Extensions (150) 15, 12, 12

Workout 1: Circuit & Workout 2: CF WOD

07/31/12

Workout 1:

3 sets of the following exercises with Reps at 21, 15,  and 9, (except for heavy ropes)
Heavy Ropes: Alternating Waves (30 sec), Double Waves (15 sec), Big Waves (15 sec)
Situps
Deadlift (95)
Pushups
Burpees
Situps

Workout 2:

CF WOD: Hang Cleans (135) 15, Burpees x 15. Rounds x 3
Traps were wrecked from this workout for a 5-7 days!

CF WOD (pullups)

07/30/12

1 Round:
3 pullups with (45) DB, drop DB continue to do 5 strict dead hang pullups, then 7 kip pullups

Repeat for a total of 10 rounds. I could not complete this workout. I made it 8 rounds before my hands blistered and ruptured under the calluses, did not want to destroy my hands. This workout was brutal with or without destroying my hands.

Run & Arms

07/27/12

Run 3 miles in AM

Triceps Rope Press (30) 20, 20, 20
Single DB Extension (20) 12, 12, 12
Kickbacks (10) 12, 12, 12

Cable Curls superset with Rope Hammer Curls (47.5) 10, 10, 10
Rope Hammer Curls (37.5) 10, 10, 10
Incline DB  Curl (40) 10, 5 (35) 5, 10
Hammer Curls (40) 10, 10, 10
PReacher Hammer (25) 10, (30) 6
Rear Wrist Curl (65) 20, (75) 15, (65) 10 , 10, (45) 10
French Curl (55) 15, 12, (35) 12, 10