Custom 15 min AMRAP

Busted this little circuit out. Got 4 rounds in 16 min:

10 - BOSU pushups (1 leg up) 5n5
10 - 25lb DB clean and presses
10 - pullups (no kip) knocked down to 8 after round 2
20 - 8lb med ball ab twists 10n10
10 - double unders

After finishing, completed the following random movements:
24 - 25lb DB alt. curls 12n12
65 - 8lb med ball 2 handed slams
2min jump rope, alternating steps

Get your snatch on

10 Minutes

1 power snatch (115#) and 1 toe to bar;

2 power snatch and 2 toes to bar;

3 power snatch and 3 toes to bar; and so on.

(continue non-stop until 10 minutes is up)

I got through 8 rounds and 1 snatch.

Shoulder Assassination

4 Rounds:

400m run

10 wall climbs

My first time at the wall climbs,

if you haven't seen these youtube

has them all over the place. Great

shoulder workout. Enjoy.

Grabbed a maple valley WOD

Warmed up with 1 mile on the treadmill

Row 500meters
50 Double Unders or 250 Singles
50 Pushups
50 Deadlifts (2-50lb dumbbells)
50 Box Jumps, 20"
50 Squats
50 Lunges
Row 500meters

MONDAY

15 minute AMRAP

10 Squat Cleans (135#)

20 Kettlebell Swings (53#)

Got 4 rounds & 4 squat cleans.

Weakski McGeezacks

22min L2/L4 elliptical @ 25% incline (2.5miles). Then completed the following:
- 10 pullups
- 10 30kg goblet sq
- 10 reverse benchpress w/rings
- 10 25lbs R/L DB curls
- Repeat again with 8 reps for each

Double Under Practice

100 unbroken double unders

Every time you break, do 15 air squats.

This will make you angry! It involved a

lot of yelling.

Little back & squat action

10-9-8-7-6-5-4-3-2-1

Front squats (no rack, clean it up there)

Chest-to-bar pull ups

I used 135#, can't remember my time.

good full body wod

5 Rounds:

9 dead lifts

10 snatches

3 overhead squats

I used 95#, and got it done just under 12 minutes.

Modified Freezing FRAN

Kev and I completed a modified FRAN in the fa-reezing cold this morning. We did thrusters, pushups, pullups (21-15-9) in about 11min.

Quick conditioning row circuit

This is done with another person.

Row 500 meters but call out each 250 meter click.
First 250 meters your teammate rows you do as many 24'' box jumps as possible. The other 250 meters you do as many two handed kettlebell swings as possible using a 35lb bell.

Repeat for 4 rounds

100s workout for time: JC apt status

-100 pushups
-100 squats
-100 crunches
-100 pulls ups (alternating grips)

18:00 minutes

Finished with 20 sumo squat to high pulls with 35lb kettle bell

I was swollen by the 30th pullup...need to start doing more pullups for sure but hard to Kip on the doorway bar!

Coast Guard Station

Completed the 2.1mile run with approx 10 fartleks throughout. The overall pace was 7:34 per mile. Ended with some stretching for about 5min.

"KELLY"

5 Rounds:

400m run

(30) 24" box jumps

(30) 20# wall balls

As with all benchmark wods, this is quite brutal.

Early Morning Run

Started at Cuesta Ridge then completed Rocky Point, and back via Cuesta Ridge. Kate S. and I finished approx 6 miles in Hartshorne Woods in about 54 min. Great day for running!!!

Super quick Apt workout-kettlebell

20-35lb American kettle bell swings
50-10lb weighted squats
50-sit ups
15-35lb kettle bell sumo to high pulls
10-35lb snatch,squat, press (do left and right arms)
50-situps
50-10lb weighted squats


I am actually really sore today. Mostly my legs. This took probably about 10 mins or so.

Crossfit conditioning with Russ

12 AMRAP
-5 push press with 110lb straight bar
-10 push ups
-15 double unders

I think I taste blood in my lungs lol. We completed 9 rounds.
Good luck to you.