Thursday Circuit

Completed 6 rounds in 17min

15 - 125lb Machine Preacher Curls
15 - 110lb Machine Skull Crushers
15 - 65lb Machine Military Press
20 - Crunches

Random Wednesday

Scaled a 25ft Rock Wall 3 times on hard, moderate, and easy. Then completed a 5mile run at 8:20 pace.

Tuesday Quick One

Completed for time. Finished this one in about 16min.

15 - 190lb Lat Pulldown
15 - pushups
15 - Ab ball crunches
12 - 190lb Lat Pulldown
12 - pushups
12 - Ab ball crunches
9 - 190lb Lat Pulldown
9 - pushups
9 - Ab ball crunches
5 - 190lb Lat Pulldown
5 - pushups
5 - Ab ball crunches
3 - 190lb Lat Pulldown
3 - pushups
3 - Ab ball crunches

10 - burpees

3 sets of the following
========================
10 - 70lb deadlifts using DBs
10 - R/L 35lb standing DB curls
10 - 35lb standing military press

Finished with 10 burpees and a .5mile walk

This was kinda easy, but good for a vacation workout!

36 times for Saturday's Hotel Stay

36 Times
Completed 4 rounds with varying squat exercises.

Round 1:
36 - Pushups
36 - Prisoner Squats
36 - Crunches

Round 2:
36 - Pushups
36 - Stationary Lunge
36 - Crunches

Round 3:
36 - Pushups
36 - Alt. Lunge Jump
36 - Crunches

Round 4:
36 - Pushups
36 - Vertical Squat Jump
36 - Crunches

Simple Tuesday

Compplete as many rounds in 20min. We completed 8 round in just under 20min:

10 - Pullups
7 - R/L/C ab corkscrews
10 - perfect pushups
15 - 12lb medicine ball raises with squat on Bosu

Monday Gym

Forgot to time this one, completed 4 rounds in what seemed like about 20min. The gym sucks because you have to waste time walkin all over the place to keep it goin.

10 - 90lb straight bar thrusters
10 - R/L 35lb DB curls seated
20 - R/L side crunches
15 - dips
30 - ab machine crunches

Found this at another crossfit blog:

Artic Trail Run

Completed a 2.35 mile run at a 9:10min pace. It was cold, getting dark, and hard to see the trail.

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X-Fitskis Thursday

Complete as many rounds in 20 min. We were able to get 8 in a little over 20 flat.

12 - burpees
30 - ab ball crunches
10 - 65lb straight bar curls
30 - 12lb medicine ball ab twists

Lift Run Lift

Completed a gym circuit followed by a run and finshed with some more free weights.

3 rounds:
10 - pullups
10 - 20lb. DB front raises
10 - 20lb. DB lat raises
10 - 20lb. Bent over DB flys
20 - crunches

2 Rounds:
10 - R/L leg elevated Bosu pushups
30 - ab ball crunches

5k @ 8min pace

3 Rounds:
15 - 60lb ez bar curls
20 - 40lb DB overhead tricep ext.
15 - 230lb machine shrugs

Stretching

Gym Basics

Start with a 2m run at 7:40 pace. Then move to some quick circuit training with free weights. Completed 3 rounds with little to no time in between. Followed up the entire workout with 15 neutral grip pullups. Pretty quick workout for the gym.

12 - 50lb DB press
12 - 30lb alt. DB curls
12 - 80lb ez bar skull crushers
8 - 80lb ez bar close grip press

12 - 60lb DB press
12 - 30lb alt. DB hammer curls
12 - 80lb ez bar skull crushers
8 - 80lb ez bar close grip press

12 - 70lb DB press
12 - 30lb alt. DB curls
12 - 80lb ez bar skull crushers
8 - 80lb ez bar close grip press

36 Times

Completed 4 rounds with varying squat exercises.

Round 1:
36 - Pushups
36 - Prisoner Squats
36 - Crunches

Round 2:
36 - Pushups
36 - Stationary Lunge
36 - Crunches

Round 3:
36 - Pushups
36 - Alt. Lunge Jump
36 - Crunches

Round 4:
36 - Pushups
36 - Vertical Squat Jump
36 - Crunches

Buurrrr Monday Roar!

10 Rounds total was our goal!

10-Pullups
20-Ball Crunches
10-95 lb. Thrusters
20-Bicycle Crunches

We did 10 rounds in 25:30 and it hurt.

Hotel Room workout

All for time...I did it in 5:51.
-100 Pushups
-100 Prisoner Squats
-100 Crunches

Surprising how hard it is to do 100 pushups in a row!

Fryday

Complete as many rounds in 20min. We were able to get 9 in a little over 20min.

10 - burpees
20 - bosu ball crunches
10 - 95lb bent-over rows
10 - R/L side plank thrusts
5 - 55lbs overhead DB tricep extensions

Cardio

4m run at 8min pace. Finished with a .75m cooldown.

Wednesday SuperSets

Complete as many rounds in 20min. Finished 7 rounds in 20min 11sec. The close grip pushups get painful.

5 - 95lb deadlifts
5 - 95lb thrusters
20 - ab ball crunches
5 - r/l/c corkscrews
10 - r/w/c grip bosu pushpups
10 - r/l 25lb alternating db curls
10 - r/l 25lb alternating hammer curls

Tuesday Short On Time

Complete these 3 exercises for best time. I finished in 6min 10sec. The way I completed them was to tackle them one at a time. I did 60 reps in a row take a few second break then finish the remaining 40 reps. The pushups took a about 3 breaks total...my arms started to give out.

100 - regular pushups
100 - crunches
100 - prisoner squats

This one is better than nothin...good if you're short on time!