December 29, 2014

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.

Michelle (KB swing)

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

32 thoughts on “December 29, 2014”

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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)

  6. 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.

  7. 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

  8. 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

  9. 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!!!!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top