Monday October 4 2010

WOD

Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats

11&1/3

Tuesday August 3, 9:30am

Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)

Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18

Total: 244

Wednesday July 21, 7:45pm

Barbara
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes

time: 43:something, not including rest time.

I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!

Tuesday June 29th 4:30pm

Team WOD
RX for group of 5:
300 pullups
400 pushups
500 situps
600 squats
One person must be working wearing a 20lb vest at all times

Our group of 3 (Heather Beatty, Ali & myself) had to complete 180 pullups, 240 pushups, 300 situps and 360 squats; time was 22:07 (I think).

I did 144 squats, 45 pullups, 65 or 75 pushups and 85 situps (approx on all but squats). All squats and some situps with weight vest. I used the green band for pullups and pushups were on knees and knuckles (sprained wrist).

Tuesday 20 April 2010

Obstacle course warmup

WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)

28:15

APRIL 9TH 2010 @ HOME WOD

WOD:
8 rounds for time:
20 squats
10 pushups (knees)

9:30

WOD 2 March 2010

Skills:
Pushup pyramids!!!
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 pushups, alternating with a partner. I had Amber as my partner, which was awesome, she was totally cheering me on! Pushup on knees on rubber floor = skinned knees. Arm and abs failing early on, started dropping to the floor on Amber's advice, and ended up "worming" my way up, but grinded out the 110 pushups in the end.

WOD:
3 rounds for time of:
800m run
12 kb swings @ 16kg (24 rx)
21 squat
25:17

Foundations 6

Skills:
Handstands: against wall & HSPU (used green & purple bands for assistance)
Ring dips: hmmm, couldn't hold this up straight. Did a couple dips with purple? band for assistance
Pullups: Couldn't move from the deadhang at all really, but cranked out a couple with the blue band. Tried kipping swings.

WOD: Half Tabata
Pullups 5,4,0,0
Box jumps 6,6,5,5
Abmats 7,8,7,8
Air Squats 9,10,9,9

Foundations 1

25 lunges
3 sets of:
10 KB swings (16kg, 12kg, 8kg)
10 abmat
10 squat
10 lunges

- 50 lunges were prescribed, but wasn't able to manage that.
- started with the 16kg kettlebell in the first set, and worked down from there.
-broke up the KB swings & squats into about 4,3,3

Hard work this Crossfit!