W.O.D. Monday 7-28-08
"Crossfit Total Workout"
5-5-5-3-1 reps
Shoulder Presses = 75, 95, 115, 125, 135
Back Squats = 95, 115, 135, 155, 175
Deadlift = 135, 185, 205, 225, 245
total = 555lbs
Monday, July 28, 2008
My Brother
W.O.D. Saturday 7-26-08
"Michael" scaled and subbed
35 reps of Kettle Bell Swings 30kgs. (instead of running...legs were toast)
25 reps of Sit Ups
15 reps of Back Ext.
3 rounds for time
time = 18:00
"Michael" scaled and subbed
35 reps of Kettle Bell Swings 30kgs. (instead of running...legs were toast)
25 reps of Sit Ups
15 reps of Back Ext.
3 rounds for time
time = 18:00
Not leg stuff again
W.O.D. Friday 7-25-08
"Jeremy" scaled
Overhead Squats @ 45lbs.
Chest Press @ 107lbs.
21, 15, and 9 reps for time
time = 8:30
"Jeremy" scaled
Overhead Squats @ 45lbs.
Chest Press @ 107lbs.
21, 15, and 9 reps for time
time = 8:30
Fran's back
W.O.D. Thursday 7-24-08
"Fran" scaled
Thrusters @ 75lbs
Pulldowns @ 165ibs
21, 15, and 9 reps for time
time = 9:09
man this was a great workout for me today. i upped my weights and shaved 10 sec off my time!!!!!
"Fran" scaled
Thrusters @ 75lbs
Pulldowns @ 165ibs
21, 15, and 9 reps for time
time = 9:09
man this was a great workout for me today. i upped my weights and shaved 10 sec off my time!!!!!
Sunday, July 20, 2008
Filthy Fifty....sort of
W.O.D. Sunday 7-20-08
"Filthy Fifty" halved and scaled
25 Box Jumps @ 10 inches
25 Pulldowns @ 165lbs.
25 Kettelbell Swings @ 20kgs.
26 Walking Lunges
25 Sit ups
25 Push Presses @ 65lbs.
25 Back Ext.
25 Thrusters @ 45lbs.
25 Chest Presses @ 97lbs
25 Single Jump Ropes
for time
time = 24:20
i must say i was truely spent after this workout. even after saying that i still think that i should have gone up a little more on the weighted events.
"Filthy Fifty" halved and scaled
25 Box Jumps @ 10 inches
25 Pulldowns @ 165lbs.
25 Kettelbell Swings @ 20kgs.
26 Walking Lunges
25 Sit ups
25 Push Presses @ 65lbs.
25 Back Ext.
25 Thrusters @ 45lbs.
25 Chest Presses @ 97lbs
25 Single Jump Ropes
for time
time = 24:20
i must say i was truely spent after this workout. even after saying that i still think that i should have gone up a little more on the weighted events.
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