3rds
10 power cleans 155lbs
10 burpees
Time 4:12

15 min rest

10 one legged squats (each leg)
10 supnie rows
9,9
8,8......1,1 Time8:55

D$ I'm glad it was good yesterday
Thursdays W.O.D is:
5rds
10 girl push ups
10 air squats
5 jumping pull ups

Stretch

do a swim workout later

4 x5reps 315 deadlift

400m run
3rds 15 power snatch 95lb/ 35 DU's
400m run

My time was 14:30


Danielle your work out is:
3 rds 20 walking lunges (10 each leg)
10 barbell push press
20 step ups (10 each leg)

Yo, pick a sweet ass nick name and also post comments on how you like the work outs easy, hard, good, bad. P.S do swimming workout 3 hours or later after.

Today is a rest day. Yesterday on wednesday i did eva in 51:07
5rds of 800m run, 30 KBS 70lb, 30 pull ups.

In 12 mins row 2000m and with the remaining time AMRAP w/ 275lb deadlift. rest 2min as many double unders as possible. I did 33 deadlifts/ 25 DU's.

I finished the row in 7:30 the deadlifts were tough and i need two work on my form but overall i was pretty happy with my #'s, as for the DU's they need so much work it's not even funny very disapointed.

Strict Overhaed Press: Dynamic Work 50% of 1RM
75LBS 3reps x 8 sets

W.O.D: 8mins of 7 squat cleans, 7 claping push ups, 2 mins of pull ups, 2 mins double unders, 1 min burpees. still need alot of work on my double unders. I did 150 reps

BOX JUMP MAX

MAX BOX JUMP: 46, 48, 51, 51, 53F, 53F no PR but stayed the same 51inch is my max.

W.O.D 20 min AMRAP: 250M row, 10 24inch box jumo, 10 KBS 70lbs. I did 9 rds plus the row and all the box jumps.

June 16

Box Squat 50% of 1RM 10x2; 30 sec rest
W.O.D 4RDS 50 box jumps, 50 push ups. Every min stop what your doing and do 3 burpees or 3 knees 2 elbows alternating between the two. I did this in 20:54

June 17

Max Bench: 225lbx2, 245lbx1, 265lbx1, every thing from here on some small asstance 275x1,275x1, 265x1

W.O.D power elizabeth 21-15-9 185 power cleans, ring dips. My time 7:16

PROWLERS?

Saturday and sunday did the CF level 1 cert. awesome. Monday was a rest day. Today was a good day, but pretty tough the prowler is no joke man.

SWOD: Deadlift 5 reps
345lb, 355lb, 375lb,385lb, 395lb, 400x2 Failure

WOD: 5,4,3,2,1
Deadlift 225lb
prowler 20yards 2 45lb plates
OHS(overhead squat) 95lb
We did 5 deadlift then the prowler push 20yards to the 5 OHS prowler push back.

Strength and mini

Hey Dragon, today's was kind of an easy day due to the fact i have the crossfit cert tomorrow.
Strenth: Bench press ( not my best lift)
1 x 3 x 70% 185lb
1 x 3 x 80% 210lb
1 x 3 x 90% 240lb
Then mini CINDY: 10 min AMRAP 5 pull ups, 10 push ups, 15 air squats
I did 11rds and 12 squats

Next week im going to start post my daily food intake and im also going to do a push up work out 4 to 5 days a week.

Just starting

Yo brother, i mean dragon this mit be easier to track. So today was a rest day but yesterday i did alot. 30 wall ball 20 lb
30 Box jump 24 in
30 Hang power clean and jerk 75 lb
30 pull ups
30 sit ups
30 Kettel bell swings (KBS) 53lb
30 KB sumo deadlift highpull (SDHP) 53lb
30 push ups
30 burpees
I did this in 13:51 and this was the a.m wod

P.M wod Full Clean 1sets x 5reps x 65% 150lb; 1 x 3 x 150lb %'s are of 1RMax
1 x 5 x 75% 170lb; 1 x 3 x 170lb
1 x 5 x 85% 195lb
Jerk 1 x 5 x 65% 145lb
1 x 5 x 75% 170lb
1 x 5 x 85% 190lb