CrossFit 2012-09-03
Free day
Double tabata rowing
- 8 rounds, 40 seconds on, 20 seconds off
- 1466 m
Reverse single tabata American style kettlebell swings [20 kg]
Butterfly pullup practices
Pushups
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CrossFit 2014-05-28
Strength
* 50m prowler push [75#] x3
* 10 sets of 2 reps box squats [135#]
A wee bit of yogging
* Run 1600m
* Rest 3 min
* Run 1200m
* Rest 2 min
* Run 800m
* Rest 1 min
* Run 400m
Times
* 8:05
* 6:14
* 4:00
* 1:49
CrossFit 2015-11-06
Raised shoulder hip thrust
75-95-115-135-165-185#
Strict press 5-4-3-2-1
85-90-95-100-112# PR!
* 1st minute: 7 strict press [65#]
* 2nd minute: 20-25 situps
* 3rd minute: 10-14 hand release pushups
* 4th minute: 20-25 banded good mornings
CrossFit 2015-09-29
Cookies n Cream
Teams of 2, 20 minute AMRAP
* 60 calorie row, 60 kettlebell swings 53#
* 50 calorie row, 50 box jumps [24"]
* 40 calorie row, 40 burpees
* 30 calorie row, 30 wallball [20#, 11']
* 20 calorie row, 200m run
Reps 349
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