3.1 miles at 1.5 incline in 55:05
100 step ups 20"
50 Sumo deadlift high pulls 40#
50 Seat rows 100#
50 walking lunge
50 Sit-ups
50 Shoulder presses 60#
50 Good mornings
50 Push press 30#
50/50 Curls/Extensions 30#
200 Jump ropes
Total time: 27:32
Friday, December 10, 2010
12/8/10 WOD
10 rounds:
3 min shadowbox with 3 lbs in each hand
1 min of 10 squats, 10 push-ups, and 10 sit-ups
Total time: 40 min
10 minutes jumping rope
3 min shadowbox with 3 lbs in each hand
1 min of 10 squats, 10 push-ups, and 10 sit-ups
Total time: 40 min
10 minutes jumping rope
Tuesday, December 7, 2010
12/6/10 WOD
9 Rounds:
3 minute rounds of shadow boxing with 3 lb weights in each hand
1 minute between rounds of:
10 squats
10 push-ups
10 sit-ups
Total time: 36 minutes
3 Rounds for time:
10 jumping pull-ups
10 95# should presses
10 130# push-downs
Total time: 5:23
3 minute rounds of shadow boxing with 3 lb weights in each hand
1 minute between rounds of:
10 squats
10 push-ups
10 sit-ups
Total time: 36 minutes
3 Rounds for time:
10 jumping pull-ups
10 95# should presses
10 130# push-downs
Total time: 5:23
12/4/10 WOD
7 Rounds for Time
Each round consists of six-1 minute segments:
2.5 mph @ 10.0 incline
3.0 mph @ 8.0 incline
3.5 mph @ 6.0 incline
4.0 mph @ 4.0 incline
4.5 mph @ 3.0 incline
5.0 mph @ 1.5 incline
2.89 miles in 46:17 including cool down
Each round consists of six-1 minute segments:
2.5 mph @ 10.0 incline
3.0 mph @ 8.0 incline
3.5 mph @ 6.0 incline
4.0 mph @ 4.0 incline
4.5 mph @ 3.0 incline
5.0 mph @ 1.5 incline
2.89 miles in 46:17 including cool down
Friday, December 3, 2010
12/3/10 WOD
3 Rounds for Time
Each round consists of:
Walk or run 400 meters (I was at 4.0 mph @ 6.0 incline on the treadmill.)
20 push ups
20 abmat sit ups
20 squats
20 lunges-alternate legs
20 bent rows with 60 lbs
20 shoulder presses with 60 lbs
20 - 20" step ups, alternate each leg 10 times
200 single under jump ropes
20 good mornings
Total time: 34:59
Cool down: 1.25 mile walk
Each round consists of:
Walk or run 400 meters (I was at 4.0 mph @ 6.0 incline on the treadmill.)
20 push ups
20 abmat sit ups
20 squats
20 lunges-alternate legs
20 bent rows with 60 lbs
20 shoulder presses with 60 lbs
20 - 20" step ups, alternate each leg 10 times
200 single under jump ropes
20 good mornings
Total time: 34:59
Cool down: 1.25 mile walk
12/1/10 WOD
Light day, wasn't feeling too well.
200 sit ups
Straight legged with hands touching the ground above the head to start and touch toes to finish each repetition.
Total time: 10:28
200 sit ups
Straight legged with hands touching the ground above the head to start and touch toes to finish each repetition.
Total time: 10:28
Monday, November 29, 2010
11.27.10 WOD
4 rounds, 12 minutes each round
Each round consists of:
3 min walk @ 4.5 mph
10 squats, 10 push-ups, and 10 sit-ups (approx 1 minute)
3 min walk @ 4.5 mph
10 squats, 10 push-ups, and 10 sit-ups
3 minutes of single under jump ropes
10 squats, 10 push-ups, and 10 sit-ups
No rest between sessions
5 minute cool down walk
2 Set each:
Pull downs
Seat Rows
Bent Rows
Pull Downs
Total WOD time: 69 minutes
Each round consists of:
3 min walk @ 4.5 mph
10 squats, 10 push-ups, and 10 sit-ups (approx 1 minute)
3 min walk @ 4.5 mph
10 squats, 10 push-ups, and 10 sit-ups
3 minutes of single under jump ropes
10 squats, 10 push-ups, and 10 sit-ups
No rest between sessions
5 minute cool down walk
2 Set each:
Pull downs
Seat Rows
Bent Rows
Pull Downs
Total WOD time: 69 minutes
Saturday, March 20, 2010
3/20/10 WOD "Murph"
http://www.crossfit.com/mt-archive2/000881.html
"Murph"
For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
WOD Modified, done with 20 lb Weighted Vest
1,000 single under jump ropes (approx 10 min.)
10 Burpees
20 Box jumps 15"
20 Kettlebell swings 50#
50 Abmat Sit Ups
200 Push Ups
300 Squats
1,000 Single under jump ropes (approx 13 min)
Total time: 56:54
All rounds broken up...total ass kicker, but satisfying that I finished it with the vest on.
"Murph"
For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
WOD Modified, done with 20 lb Weighted Vest
1,000 single under jump ropes (approx 10 min.)
10 Burpees
20 Box jumps 15"
20 Kettlebell swings 50#
50 Abmat Sit Ups
200 Push Ups
300 Squats
1,000 Single under jump ropes (approx 13 min)
Total time: 56:54
All rounds broken up...total ass kicker, but satisfying that I finished it with the vest on.
Wednesday, January 6, 2010
1/6/10 WOD
40 minute powerwalk - 2.25 miles
WOD
5 rounds for time
35 reps of Thrusters w/40# (full squat into an overhead press)
15 Pull ups
No rest between exercises or rounds
Total time: 15:07
WOD
5 rounds for time
35 reps of Thrusters w/40# (full squat into an overhead press)
15 Pull ups
No rest between exercises or rounds
Total time: 15:07
Tuesday, January 5, 2010
1/5/10 WOD
Warm Up:
30 minute bike 10.87 miles
WOD
5 Rounds for time:
Run .25 miles
25 Abmat sit ups-unanchored
25 Hip extensions
Total time: 20:37
Cash Out:
3X17
Rear lateral raises
Pull downs
Seated Rows
30 minute bike 10.87 miles
WOD
5 Rounds for time:
Run .25 miles
25 Abmat sit ups-unanchored
25 Hip extensions
Total time: 20:37
Cash Out:
3X17
Rear lateral raises
Pull downs
Seated Rows
1/4/10 WOD
Home WOD, "Barbara" light, modified.
5 rounds
10 50# kb swings w/dumbbell
20 push ups
30 abmat sit ups
40 squats
3 min single under jump ropes between sets, no rest between exercises.
Rd 1: 3:30 then 420 single unders in 3:30
Rd 2: 3:30 then 420 single unders in 3:31
(very surprised how close rds 1 and 2 were)
Rd 3: 3:26 then 375 su jump ropes in 2:53
Rd 4: 3:58 then 375 su jump ropes in 3:09
Rd 5: 3:44
Total WOD time 18:08
Total jump rope time: 13:03
Total time: 31:11
5 rounds
10 50# kb swings w/dumbbell
20 push ups
30 abmat sit ups
40 squats
3 min single under jump ropes between sets, no rest between exercises.
Rd 1: 3:30 then 420 single unders in 3:30
Rd 2: 3:30 then 420 single unders in 3:31
(very surprised how close rds 1 and 2 were)
Rd 3: 3:26 then 375 su jump ropes in 2:53
Rd 4: 3:58 then 375 su jump ropes in 3:09
Rd 5: 3:44
Total WOD time 18:08
Total jump rope time: 13:03
Total time: 31:11
Saturday, January 2, 2010
1/1/10 WOD
20 minute cardio
Angie (75 reps each exercise)
Pull Ups
Sit Ups
Push Ups
Squats
Total time: 14:04
Angie (75 reps each exercise)
Pull Ups
Sit Ups
Push Ups
Squats
Total time: 14:04
12/31/09 WOD
WOD
Shoulder Press
1-10-1-20-1-30
185-135-185-105-185-75
All sets unbroken except for 30 w/75#, 24-6
Front Squat
1-10-1-20-1-30
185-135-185-105-205-75
All sets unbroken
30 minutes cardio
Shoulder Press
1-10-1-20-1-30
185-135-185-105-185-75
All sets unbroken except for 30 w/75#, 24-6
Front Squat
1-10-1-20-1-30
185-135-185-105-205-75
All sets unbroken
30 minutes cardio
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