Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

07/15/2014

Main – CrossFit View Public Whiteboard (No Measure) 400m Run Then…. 3 rounds: 150m row sprint 5 Heavy Wall Balls (30/20) 10 Sit Ups 5 Ring Rows Double-Unders (Tabata) Metcon (Time) 42-30-18-30-42 (126-90-54-90-126) Double Under’s 21-15-9-15-21 Wall Balls (20/14)

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07/14/2014

Main – CrossFit View Public Whiteboard (No Measure) 3 Rounds: 150m Run 5 Burpee Broad Jump 5 (ea. arm w/ KB) Waiter Lunges (24/16) Clean pull to knee + Clean Pull + Squat Clean (65%3, 75%x3) Metcon (Time) 3 Rounds: 10 Squat Cleans (135/95) 200m Run 10 Ring Dips 200m Run

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Lisa's B-Day WOD!

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m row 10 good mornings 10 box jumps 10 push-ups 20 double unders Metcon (Time) 1000m Row 100 Double Unders 50 Deadlifts (165,105#) Adv (205,135#) 40 Box Jumps (24,20″) 30 Push Jerks (135,85) Adv(185,125#) 20 HSPU 100 Double Unders -25 minute time cap

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7/10/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 200m run 10 walking lunges 5 slamballs 5 squats w/slamball 10 mountain climbers Run Sprints (4x100m) Metcon (Time) 60 Ball Slams (30,20#) Adv (40,30) 50 Sit-ups 40 Russian KB Swings (24,16kg) Adv(32,24) 30 G2OH w/plate (45,35#) 20 OH Lunges (45,35#) 400m Run

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OGAR STRONG

Main – CrossFit View Public Whiteboard (No Measure) 400m run 20 partner wallballs 20 partner throws 20 partner side rugby toss Power Snatch (technique work, work past workout weight) Metcon (Time) OGAR STRONG 120 Wallballs (20,14#) 30 Power Snatchs (135,95#) 10 MU (scaled=10 pull-ups/10 dips) -15 min time cap

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7/8/2014

Main – CrossFit View Public Whiteboard (No Measure) 500m row 10 jumping squats 10 kipping swings 10 shoot throughs Stones (practice and technique 3×5) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 5 Power Cleans(115,75#) Adv (155,105#) 10 Pull-ups 15 Push-ups

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7/7/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 150m run 15 backward singles 10 kettlebell swings 5 goblet squats 10 v-ups Skill KB Snatches technique Metcon (Time) 2 Rounds 21 Burpee Box Jumps (24,20″) 21 T2B 21 Double Unders 21 R.Arm KB Snatch (24,16kg) 21 L.Arm KB Snatch 21 Goblet Squats 150m Run…

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7/3/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 20 double unders 10 air squats 10 hollow rocks 10 push-ups Toes-To-Bar (work on kipping and technique ) Metcon (Time) 400m Run 60 Double Unders (180 singles) 40 KB Swings (24,16) Adv (32,24kg) 30 Push Press (95,65#) Adv (125,85#) 20 T2B 10 Front Squats (125,85#)Adv(155,105#)

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7/2/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 5 burpee broad jumps 10 wallballs 15 sit-ups Squat Snatch (technique work) Metcon (AMRAP – Rounds and Reps) 12 Min Amrap 5 Squat Snatches (95,65#) Adv (115,75#) 10 Lateral Burpees 150m run = 5 reps

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7/1/2014

Main – CrossFit View Public Whiteboard (No Measure) 3 rounds 150m run 20 sec handstand hold 10 KB swings 10 kipping swings Push Jerk (2×[email protected]%, 2×[email protected]%, 1×[email protected]%) Metcon (Time) 15-12-9-6-3 Power Cleans (95,65#) Adv (135,95#) Pull-ups, Adv C2B pull-ups

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6/30/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 150m run 10 good mornings w/bar 10 box jumps 10 push ups Rowing (3×10 calorie row sprints, rest 30 sec) Metcon (Time) 25 cal row 25 Box jumps overs (24,20″) 25 Deadlifts (185,125#) 25 Wallballs (20,14#) 25 Ring Dips 25 Wallballs 25 Deadlifts 25 Box…

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6/27/2014

Main – CrossFit View Public Whiteboard (No Measure) 2 rounds 150m run 30 du 5 kb swings 5 goblet squats Shoulder Press (65%x5, 70%x3, 75%x3, 85%x2) Metcon (Time) 90-60-30 Double Unders 21-15-9 Thrusters (95,65#) 400m-200m-150m run

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