CrossFit 2010-04-21
Miracle Mile
4 rounds
* 0.25 mile run
* 15 kettlebell swings [20 kg]
* 15 pushups
* 15/15 scissor situps
Time 21:15
Dessert 350 yard farmer's carry [2x 16kg]
Crossfit
CrossFit 2010-04-20
Bootcamp tonight. Cardiac Hill.
2 rounds
* 0.5 mile run
* 25 pullups
* 25 situps
* 25 squats Time 22:56
CrossFit 2010-04-19
5k run
Time: 37:42
CrossFit 2010-04-14
Run, Angie, Run
* 0.25 mile run
* 100 pushups
* 100 squats
* 100 situps
* 100 jumping pullups
* 0.25 mile run
Time 30:45 Chipper style
CrossFit 2010-04-12
Spartan Chipper, for time.
* 50 situps
* 50 Box jumps [20 inches]
* 50 kettlebell swings [20 kg]
* 50 dumbell push press [2 x 20#]
* 50 russian hops
* 50 pushups Time 14:28
CrossFit 2010-04-08
Warmup: 3x10 Clean and Jerk the Empty Bar
3x10 Situps
Main WOD: Clean & Jerk 12/10/8/6/4/2/1
Record 1RM Clean & Jerk
Dessert: 70 jump lunges
Max Clean and Jerk: 50kg
CrossFit 2010-04-07
Starting in April, the workouts now involve a warmup as well as dessert.
Warmup:
3 sets, 5 reps
* Ball slams [15 #]
* Pushups
* Knees to elbows
WOD:
Paired workout, one partner does dumbell snatches with each arm, the other hangs from the pullup bar with the weight between their feet. 10-8-6-4-2