W1: Arms, Row & W2: Dips, Pulls, Jump, HSPU

12/18/12

workout 1:
Cable Curls (ss w/Tri Rope Press) (50) 20, 15, 15, 15
Tri Press (rope) (35) 20, 20, 20, 20

Alt. DB Curls (ss w/Over DB Extension) (40) 10, 10, 10, 10
Overhead DB Extension (70) 20, (80) 12, 11, 10

HS Preacher Curl (70) 10, 10, 10
Row 1 mile

workout 2:
3 rounds of:
Ring Dips x 10
Pullups x 10
30 " Box Jump x 10
Handstand Pushup x 10

Dips, Pullups, HSPU & Bench, Squat, Dead

12/17/12

3 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushup x 10

AMRAP (15:00)
Bench Press (135) 10
Rear Squat (135) 10
Dead Lift (135) 10

6 rounds

MetCon: Ride, Row, Run, Jump, Burp

12/16/12

Bike 2 miles
Row 2 miles
Run 2 miles
Double Unders x 100
Burpees x 100

52:20

W1: Gymnastics & W2: Back

12/14/12

workout 1:
Ring Muscle Ups (assisted) 20
Ring Pullups x 10, 10, 10
Ring Dips x 10, 10, 10
L-Sit x 30s, 20s, 10s, 15, 15, 15, 15
HSPU 15, 10, 12
Pullups 20, 15, 12

workout 2:
Deadlift (45) 10, (135) 10, (225) 12, (275) 10, 10
Barbell Row (135) 15, (155) 10, 10
Close Grip Pull Down (140) 13, (160) 12, (180) 10, (120) 16
Straight Pull Down (70) 10, 10, 10
Rear Shrug (110) 12, 12, (120) 12, 12
Nautilus Shrug (90) 12, 12, (140) 12, 12

W1: Row, Ropes, Pull, Sit, & W2: Legs

12/13/12

workout 1:
Row 2 miles (13:50)
3 rounds of:
Battle Ropes: 60 seconds
Situps x 20
Pullups x 10

workout 2:
Leg Press (superset w/Front Squats) (190) 20, (370) 20, (460) 20, (550) 20, (640) 20
Front Squat (45) 20, 20, 20, 20, 20
Overhead Squat (45) 10, (95) 10, (135) 10, 10
Decline Bridge (weighted) (45) 15, 15, 10
LF Standing Calf Raise (200) 15, (240) 15, (270) 10, 10

DB Snatch & Chest

12/11/12

DB Snatch (alternate arms) (50) 10, (60) 6, (80) 4, (90) 4, 2
Plyo Pushups x 50
Pushups x 50
Bench Press (superset w/burpees) (135) 20, (185) 20, (225) 20, (185) 20
Burpee x 20, 20, 20+10, 20
Ring Dips x 20, 15, 10, 10

sunday-on-a-monday: Deads, Squats, HSPUs

12/10/12

Today was one of those days. So busy! I forgot to eat my snacks and missed my early workout and had to cancel my afternoon workout. I didn't feel like joining the rush hour traffic in the gym, so I decided to do a CrossFit.com wod, (Sunday, 12/09/12), in the basement at home. you can always count on a CrossFit workout to kick your ass in ten minutes or less.

5 rounds for time:
Deadlift (275) 7
Squat x 30
Handstand Pushup x 7

9:56