CrossFit: March 17, 2014

Warm-Up: 50 DU’s, 10 kick ups, 10 hollow rocks on the bar, 10 30# slams

Skill: Back Squat in sets of 5 – 85#, 105#, 115#, 125# which felt pretty good considering the open workout this weekend (don’t worry, that post is coming today too)

WOD: 15 min EMOM rotation in teams of row (for calories), push-ups, 20″ box jumps – we got thru 620 reps!

Overall – good Monday work 🙂

Advertisements

CrossFit: January 13, 2014

Warm-Up: 50 DU unbroken (strung together 7 this morning), 10 walking lunges with pass thrus, 10 grasshoppers (each leg) x 2

Skill: Back Squat

1×10@85, 1×8@105, 1×6@115, 1×4@120

WOD: 3 RFT of 25 WB (12#), 15 push-ups, 300m farmer’s carry (15# each hand) – 11:10!

The workout this morning felt really good! I was a little nervous because my traps have been so sore and I had a massage on Friday but my body hung with it. I was actually the first girl to finish this morning which I don’t think has ever happened before 🙂

CrossFit: June 12, 2013

Warm-Up: 250m row, 10 kettlebell swings, 10 single arm kettle bell swings, 10 kettlebell squats

Strength: 5 x 5 x 5 x 5 x 5 Back Squats from the rack

I have a new PR! 135# (which is currently higher than my 3 rep max is haha)

WOD: 3 RFT of 10 hang cleans (55#), 10 step lunges (with the bar still), 20 kettlebell swings (25kg)

7:43! First WOD under the 8 minute mark 🙂

Maybe this actually going three times a week to crossfit thing is starting to pay off…