"upper body delight"

wod done on friday august 20th:
10 rounds for time:
4 hand stand push-ups
6 pull-ups
8 sumo deadlift high pull 95 lb
10 db chest press 65lb

kids stopped timer, silly rascals.

"Coe-like"

modified hero wod done on tuesday august 24th after 5k run outside:
for time 10 rounds of:
95lb thruster 10 reps
10 push-ups (rings if have them)
10 knees to elbows

time of 25:43. That blows my legs were fatigued from run wish I had just done this one fresh. I need to work on explosiveness and power I tend to grind out to much endurance sometimes. Push-ups performed with feet on bench and hands on two different chairs to get extra range of motion at bottom.

sit-ups and swings

wod done on july 17th:

10-20-30-40-50 rep rounds of:
push-ups
air squats
(on push-up every other one clapping if you are crazy)

then no rest

50-40-30-20-10 rep rounds of:
KB swings 1.5 pood
sit-ups

for time, Rx'd 23:18. On this one I was at 7:13 starting swings, sit-ups I think slowed me down even though I completed rep rounds no breaks on sit-ups I was just slow, for kb first 50 no break, then started chopping them up as needed. I have come to realize if you want a fast time you just can't take a break unless you passout or puke or something.

tuesday august 31st

wod for tuesday august 31st

ran outside loop around house time of 25:19 (distance of 3.7 miles)

5 min rest then do

for time:
10-9-8-7-6-5-4-3-2-1 push/jerk 135 lb
do 8 pull-ups between each round
Rx'd 11:01. pull-ups hardest for me here I really need to work on kipping

"stephen"

wod for august 18th wednesday

1.5 mile run (treadmill 9:30)

and then do

"stephen"
30-25-20-15-10-5 rep round of:
GHD sit-up
Back extension
Knee to elbow
95 lb stiff legged deadlift

Rx'd 19:14. Dizzy after this one and my hammies were not right for a week at least. I love crossfit.

squat n pull-ups/push-ups

with a continuosly running clock, on the 1st minute do as many squats (air) in 60 seconds, subtract your total number of squats from 60 seconds and perform that number of pull-ups in the next minute, in the third minute do as many squats as you can in 60 seconds, subtract your number of squats from 60 seconds again and perform that number of push-ups in the next minute. Do this for 3 rounds. If you do 60 squats in a minute, you won't have to do any pull-ups or push-ups the subsquent minutes. Your score will be total number of pull-ups and push-ups performed. Lowest score wins.

completed on wednesday august 25th as Rx'd. Score 78. I know you are going to kill me but at least I know I am a pansy.

monday august 30th

wod:
1 mile run

100 burpees

1 mile run

for time

Rx'd 25:53. Completed at Bingham High School track. I was sitting at 16:07 after 1 mile and burpees, legs and lungs would not work the last 1 mile felt like a snail, but I did not quit.

Intensity Hiatus

I have begun my focused MCAT studies. My workouts will be less intense and shorter in duration; I need to allocate my glucose supplies to my brain for the next 6 weeks.

short stint

3 rounds of:
run 400 m
20 x push-ups
40 x squats
30 x sit-ups

McGhee

CrossFit Warm-up

Complete AMRAP in 30 minutes of:
5 x dead lifts (275 lbs.)
13 x push-ups
9 x box jumps (24 in.)

Cool-down:
jogging

quickie

Warm-up

2 x rounds of following barbell combo (95 lbs.):
10 x snatches
10 x overhead squats
10 x thrusters
10 x barbell rows
*without letting go of the barbell
then, with same weight, perform 10 x snatch balances

'cry baby'

CrossFit warm-up

Complete 21 - 15 - 9 for time of:

Push-press (115 lbs.)

KB swings (70 lb.)

GHD sit-ups

*perform 60 m of traveling burpees between each round for a total of three, so complete 21 reps of the above exercises, then burpees, then 15 reps of each then burpees, then 9 reps and burpees as the final touch.

Cool-down:

Versa-climber and rower - 3 mins. each

KB circuit

CrossFit warm-up

For time, complete 3 x rounds of:
15 x KB swings
100 m run
15 x KB rows each arm
100 m run
10 x KB clean and jerks each arm
100 m run
15 x KB sit-ups
100 m run
*50 lb. KB (use DB if needed); the rows are performed in the push-up position with one hand on the ground and the other performing the rows; place KB on upper chest for sit-ups; run is hard as you can go; I did mine on a manual Woodway treadmill.

variety mix

CrossFit warm-up

Tabata style for eight rounds of:
Thrusters (95 lb)
Pull-ups
*perform thrusters for 20 s and switch to pull-ups during 10 s rest and then perform pull-ups for 20 s. that is one round. complete 8 rounds = 8 minutes.

10 sets of:
10 push-ups (vary hands and body position each set)
15 pulls on rower
*as fast as you can

Cool-down

"Lung"-er

CrossFit Warm-up

Complete 2 rounds of:
Run 8 x 100 m sprints with 20 s rest between
rest 3 minutes
Row 800 meters
rest 3 minutes

Cool-down:
Turkish get-ups (20-40 lb. DB or KB)
3 sets of 5 reps each arm

Can you rep this?

Warm-up:
15 minutes of your choice

For time, perform the following 6 rounds:
Squats 100 - 75 - 50 - 25 - 15 - 10
KB Swings 50 - 35 - 25 - 15 - 10 - 5
Push-ups 35 - 30 - 25 - 20 - 15 - 10
*a round is squats, swings & push-ups

Cool-down with Tabata core
* 2 mins. each with 2o s on and 10 s off (8 mins. total)
sit-ups
V-ups
scissors
leg raises

strength & speed

Warm-up (go light on pull-ups)

For strength, perform 3 x sets of the following:
3 x weighted pull-ups
5 x dead hang pull-ups
7 x kipping pull-ups
*finish entire set before coming off bar

For time, complete 5 x rounds of:
10 x deadlifts (225 lbs.)
10 x burpees

Cool-down:
with same weight as before, complete 4 x sets of 5 x reps of the following weighted pull-ups:
1st set - normal to wide grip (palms down)
2nd set - deadlift grip (one palm up, one palm down)
3rd set - deadlift grip (switch hands)
4th set - chin up (palms up)

Tabata this!

Warm-up

Without rest between, perform a tabata of each of the following:
Burpees
Lunge jumpers
KB swings (50 lbs.)
box jump (20-30 in.)

*each exercise will consist of 8 reps of 20 s as hard as you can go and then 10 s rest. i.e., you will begin with burpees and go 20 s all out and then rest for 10 s and do that 8 times for burpees and then move to lunge jumpers without any rest and complete a tabata and then all through the other exercises; clock is continuous; will take exactly 16 mins. maintain form throughout. ensure you explode up on your burpees, go deep on your lunge jumpers, pop your hips on your swings (weak arms) and just try not to fall on your box jumps :) have fun bonking

**Cool-down for sure
do anything but come to a dead stop

The Tetrad

Warm-up

4 rounds for time of:
5 x deadlifts
5 x hang cleans
5 x front squats
5 x push presses
right after final round, hold HS position for max time

*135 lbs. do not drop barbell during round; doing so negates the round

Cool-down
Row 1K

"7" heaven

Warm-up

For seven minutes, complete as many rounds as you can of:
200 m run (sprint)
10 x pull-ups
10 x mountain climbers
10 x SDHP (95 lb.)
Then, rest for 60 seconds and repeat once more for seven minutes.

Cool-down:
light jog and stretching

get your swing on

Warm-up

For time:
150 KB swings (50 lb.)

*every minute on the minute stop and perform 8 x sit-ups; substitute w/ DB if needed

Cool-down:
Core & abs

A Thirty Sandwich

Warm-up

For time:

800 m run

30 x knees to elbows

30 x snatches

30 x burpees

800 m run

*snatches are light weight (75 lbs.) so focus on control and speed

Cool-down

Iron Mikes

Warm-up

For time:
400 m Iron Mike (walking lunge)

*every step is a lunge, no going forward unless it is a lunge; back knee goes to ground or at least to within 1 mm of ground - rulers are allowed :)

Cool-down

Juiced-Up Helen

Warm-up

5 rounds for time of:
400 m run
21 x KB swings (70 lbs.)
12 x pull-ups (chest to bar)

Cool-down

Deadlift / Push-up

Warm-up

For time:
10 x rounds of:
15 x Deadlifts (135 lbs.)
15 x Push-ups

Cool-down

Overhead Squat

Warm-up

With a running clock, do 1 x OH squat the first minute, 2 x the second minute, 3 x the third minute, etc. until you cannot complete a round.

*95 lbs.

Cool-down:
2 x rounds of 2-4-6-8-10 reps; alternate between standing barbell curls and standing military press with 65 lbs. i.e., do 2 reps curls, 2 reps press, 4 reps curls, 4 reps press, etc. up to 10 reps each. rest 30 seconds and complete another round

freedom

My school schedule throws my thursday workouts off, which kind of works well as a 3-day split is pretty effective (3 days on - 1 day off). Still, pick your own poison and go after it if you can or make up any WODs you missed before. I'm gonna do the yoga thing

Run & Pull

Warm-up

AMRAP in 20 mins of:
20 x pull-ups
400 m run

*AMRAP = as many rounds as possible

Cool-down - jog it out & short ab workout

The Filthy 50

CrossFit Warmup

For time:
50 x box jumps, 24-inch box
50 x jumping pull-ups
50 x kettlebell swings - 50 lbs.
50 x walking lunge steps
50 x knees to elbows
50 x push press, 45 lbs. (barbell)
50 x back extensions
50 x wall-ball shots, 20 lbs.
50 x burpees
50 x double-unders

**rest as needed; go all out

Cooldown:
Row 1K or 5 min. jog

Hoorah!

CrossFit warmup

3 rounds of:
30 sec jumprope
30 sec samson stretch 2 x
overhead squats 10 x
pushups or dips 10 x
pullups 10 x
back extensions 10 x
situps 10 x

for the love of burpees and snatch

For time:
15-12-9-6-3
Power Snatch
Burpees

*95 lb for snatch - make burpees count; full explosive jump coming up