Cleans, Ring Dips, Pullups, Run

08/22/12

Power Cleans & Hang Cleans (75) 5, (95) 5, (135) 5, (155) 2, (165) 2, (185) 2, (205) 1
Ring Dips 21, Run 100 y, Pullups 21, Run 200 y
Ring Dips 15, Run 200 y, Pullups 15, Run 400 y
Ring Dips 9, Run 200 y, Pullups 9, Run 400 y

CF WOD - Thrusters & Run

08/21/12

Thruster (135) 15
Run 200 m
Thruster (95) 30
Run 400 m
Thruster (65) 30
Run 800 m

Morning Run and Leg Workout

08/20/12

Run outdoors 4.25 miles

Warmup, Body Squats x 100
Squats (135) 10, (155) 10, (175) 10, (195) 10, (215) 10, (235) 10, (255) 10, (275) 10, (295) 5, (315) 4
Extensions (150) 10, 10, 10, 10, 10 (130) 10, 10, 10

Warrior Dash, Johnson Creek, WI, 08/18/12

The Warrior Dash was a blast! I went with a group of Anytime Fitness people and my sister, who was an honorary Anytime Fitness member. I am looking forward to the next race. I am thinking about doing the Galdiator or Spartan Race coming up in the next couple months. The Warrior Dash is more fun than  competition, so anyone could probably do it. I highly recommend it to anyone looking for a challenge outdoors and who is willing to get dirty!

Arm-centric Workout

08/17/12

L-Sit x 5
Snatch (65) 10, (75) 10, (95) 10, (135) 5
Deadlift Curls (65) 20, (75) 15, (95) 15
LF Machine Curls (90) 20, (110) 15, (130) 10
Weighted Dips (45) 20, 15, 10
HSPU x 30
Rope Press (30) 20, 15, 15

Body Circuit

08/15/12

Warmup, Pullups, L-Sit Pullups
Situps x 100
Bird Dog Pushups x 40
Wall Ball Shots x 45
Kettle Bell Swings x 50
Burpees x 50

Body Circuit

08/14/12

Warmup, walk 4.0 mph 10 minutes
Ring Dips 13, 12
L-Sit Pullups 10, 10
Pushups 20, 20
Body Squats 15, 15
Pulleys 10, 8, 6
Heavy Ropes 60 seconds (Alt. Waves 30 seconds, Double Waves 15 seconds, big Waves 15 seconds)
Burpies 10, 10