Monday 141229
Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters
The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).
Post dumbbell weight used, total minutes completed and total rounds completed thereafter.
Compare to June 3, 2014.
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
2.25 mi run/jog 23:30
Followed by 100 air squats
Great pic Michelle and you are perfectly color coordinated!
Wod w 45lbs..
AB WOD…I participated.
Lookin’ Good, Michelle!! You brighten my day 🙂
WOD:
40% BW (35# DB’s)… completed all 20 min. unbroken.
WOD #1 (not rx on weight – needed to have used 55#)
used 45#, successfully completed WOD (PR). [Last time used 40# and made it through 10 rounds and then had to rest for a few minutes.]
WOD #2: AB exercises
3 rounds of (athletes choice of order):
L-sit holds for 30 seconds: 15 sec/10 sec/10 sec
30 second rest
Military sit-ups for 30 seconds: 12/10/11
30 second rest
Toes-to-Bar for 30 seconds: 5/7/8
30 second rest
GHD sit-ups for 30 seconds: 10/10/10
30 second rest
V-ups for 30 seconds: 10/10/12
30 second rest
WOD with 25# DB and S2OH instead of thrust (pulled muscle)
Competed all rounds
‘Cool Down’
V-Ups 20-13-12
L Hold 30-20-15
Military Sit Ups 14-10-15
T2B 10-10-10
GHD 17-14-15
Wod w 20’s did 17 rounds total
WOD 1 w/ 20# DB
Skipped minute 14, went down to 3 thrusters with 5 minutes left, no thrusters min 19 than just skipped last minute..LBS really really sucks.
WOD 2#
Military sit-ups 13/12/11
GHD- 10/10/10
L-sit- 13 secs than did plank hold for last 2 rds, held all 30 secs.
T2B- 8/8/8
V-ups- 10/8/6
WOD with ~ 40% body weight (30# DB)
All rounds complete unbroken
AB WOD:
22 GHD
30 TTB
33 sit-ups
28 v ups
28 total second L-sit
WOD with 35# (53%)=completed all rounds
45#
14 min unbroken
16 total
Lbs
Great Pic, Michelle! Breck beauty for sure 🙂 Excellent mechanics!!!
Wod w/25# – 37% BW = all completed
Aw, thanks ladies!!
WOD w/25# (30% BW) – all 20 completed
Ab WOD
GHD – 10,8,10=28
military sit-ups 15,12,13=40
T2B 8,9,9=26
V-ups 9,11,10=30
L sits 20 secs, 20 secs, 22 secs (should have done those first)
Love those bright yellow tights! Great pic, Michelle!
WOD w/ 25# – 37% BW
Completed all rounds at/under 26 seconds. Just trying to keep up with Noah! 😊
Felt way better than in the heat of June!
Cool down:
Military – 16, 16, 16
GHD – 10, 10, hip extension- 16
TTB – 10, 10, 10
V-ups- 10, 11, 12
L-sit(knees up) 15, 20, 20 sec.
WOD with 25# DB completed
Strength
V-Ups 20-15-16
L Hold 15-15-15ish sec
Military Sit Ups 15-13-12
T2B 10-10-12
GHD 10-9-8
2500 meter row in 9:23
Strength:
GHD 14-12-11
T2B 15-11-9
Military 14-13-13
V-ups 10-12-10
Sit-ups 15-17-18
WOD with 45#
Completed 12 rounds unbroken (10 last time)
16 + 5DL + 1HPC total
Ab WOD did not keep track of reps
Wod with 20# 34% BW
All rounds finished
Ab WOD
SU
16/15/15
Hollow body holds
15 seconds x 6
Wheel roll outs
5/5/5
VU
16/16/16
SU
12/12/12
WOD
1-10 #40
Rest minute 11
12-20 #35
Wod 35#
Completed all rds
Wod 1 as Rx by Stephanie w/15# DB’s
Completed all rds
Wod 2 enough to hurt tomorrow
Wod with 25# 9 rounds completed then quit cause my thumb was hurting from throwing around the dumbbells. So FRUSTRATING. Awesome job Kelli and rayus
“Cool down”
T2b
11 12 14
GHD
13 13 11
Holds
Held L til I couldn’t then knee hold
Sit ups
20 12 15
V ups
15 16 17
WOD 45#
14 rounds tough wod
WOD: 35# DB’s for first 10 rounds
30# for last 10 rounds.
Wod
4 RFT
200m run
5 push jerks (185)
2 legless rope climbs
Time: 8:12
wod
finished with 40s (pr)
all unbroken sets
Wod: missed 1 minute
Strenght: tried my best. These 2 pack abs just aren’t cutting it.
Wod w 20#
Maybe should have done 25#
Ab workout was fun!
Row 0:30/0:30r
30 minutes
Final boot camp for the winter w/Kristi and Stephanie. Will see all you girls in the
Crossfit WODS.
Warm up:
15 push ups
15 sit ups
15 squats
3 burpees
10 push ups
10 sit ups
10 squats
3 burpees
5 push ups
5 sit ups
5 squats
2 minutes of sit ups
2 rds
10 box steps
3 rope (ground to standing)
10 push press w/DB’s
3 burpees
10 thrusters w/DB’s
2 rds MED BALL WOD
10 Dead lifts
10 Squat cleans
10 Wind mills
5 OH squats
5 Thrusters
2 rds Partner Med Ball WOD
20 sit ups
Shuttle down and back 2 times throwing ball back and forth
2 rds:
15 box step wlateral raise with DB’s
15 Kettlebell Swings
15 Sit ups
1 rope from ground to standiing
20 walking lunges w/DB’s
Jump up on rope and hold as long as possible
20 walking lunges w/DB’s
1 rope from ground to standing
Great job Kristi and Stephanie… to all the bootcampers…it has been a great year..I have enjoyed every minute, All of you have made tremendous gains in strength and endurance! Let’s Crossfit!!!!