Saturday, 7-2-2011
(CrossFit FiveStar)
Wod: "Saturday gone bad"
3rds, 1min @ each exercise
cumulative reps of all = 272
-Tire flips & jump ladder
-Straight leg situps
-pushups
-ring rows
-box jumps
-rest
Friday, 7-1-2011
30 min step aerobics (at home)
using 3lb dumb bells during step
Thursday, 6-30-20101
(CrossFit FiveStar)
WOD:3 Rounds For Time: 14:54
-400m Run
-20 Overhead Squats (50#)
-20 Leg Raise + Reach
Wednesday, 6-29-2011
(CrossFit FiveStar)
WOD: For Time 23:28
-150 Straight Leg Sit Ups
-100 Kettlebell Swings (35#)
-50 Box Jumps (20")
-1000m Run
*Complete in any order or rep scheme you want!
Monday, 6/27/2011 "Cindy"
(CrossFit FiveStar)
20 Min AMRAP: 14 rds 5/10/3
-5 Pull Ups (2 blue)
-10 Push Ups
-15 Squats
Monday, June 27, 2011
Sunday, June 26, 2011
Week 24
Sunday, 6-26-2011
1 Hour Step Aerobics Class (LA Fitness)
Thursday, 6-23-2011
(CrossFit FiveStar)
WOD: For Time: 17:50
-150 Double Unders
-15 Knees to Chest
-15 Back Squats (95#)
-15 Knees to Chest
-10 Back Squats (95#)
-15 Knees to Chest
-5 Back Squats (95#)
-150 Double Unders
Wednesday, 6-22-2011
(CrossFit FiveStar)
Strength: Squat Clean 5x35, 5x45
WOD: 15/1, 14/2, 13/3, 12/4.....1/15
Reps for Time of: 24:17-Ring Dips 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
-Burpees 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15
Monday, 6-20-2011
(CrossFit FiveStar)
Strength: Back Squat 3x95, 3x115, 6x125
WOD: "Helen"
3 Rounds For Time: 12:25
-400m Run
-21 Kettlebell Swings (35#)
-12 Pull-Ups (2 Blue)
Sunday, June 19, 2011
Week 23
Sunday, 6-19-2011
1 hour Step Aerobics Class (LA Fitness)
Thursday, 6-16-2011
1 Hour Body Works Class (LA Fitness)
Wednesday, 6-15-2011
1 hour body works class (LA Fitness)
Monday, 6-13-2011
(CrossFit FiveStar)
STRENGTH: overhead squats 30#x5, 40#x5, 50#x5
WOD: For Time: 12:28
-21 Overhead Squat (50#)
-42 Pull-ups (blue & red)
-15 Overhead Squat (50#)
-30 Pull-ups (blue & red)
-9 Overhead Squat (50#)
-18 Pull-ups (blue & red)
Monday, June 6, 2011
Week 22
Sunday, 6 12 2011
1 Hour Step Aerobics (LA Fitness)
Saturday, 6-11-2011
1 Hour Boot Camp (LA Fitness)
Thursday, 6-9-2011
1 hour Body Works Class (LA Fitness)
Wednesday, 6-8-2011
1 Hour Step Aerobics (LA Fitness)
Saturday, 6-11-2011
1 Hour Boot Camp (LA Fitness)
Thursday, 6-9-2011
1 hour Body Works Class (LA Fitness)
Wednesday, 6-8-2011
(CrossFit FiveStar)
STRENGTH: 1 rep max Sumo Deadlift High Pull 75#
WOD: "Isabel"
For Time: 2:51
-30 Snatches (135/85)
CASH OUT: Hollow Position (Hangin, Laying, Standing)
Tuesday, 6-7-2011
(CrossFit FiveStar)
STRENGTH: Push Press 30x5, 50x5, 60x8
WOD: 4 Rounds for Time: 17:39
-400m Run
-20 Wallballs (10#)
-20 Abmat Sit Ups
Monday, 6-6-2011
(CrossFit FiveStar)
STRENGTH: Front Squat 45x5, 65x5, 85x5
WOD: For Time: 15:43
-20 Sumo Deadlift High Pull (50#)
-30 Burpees
-40 Two-arm dumbbell ground-to-overhead (15#)
-50 Toes to Chest
-100 foot Walking lunge with 25lb plate held overhead
-150 foot Sprint
Wednesday, June 1, 2011
Week 21
Sunday, 6-5-2011
1 hour bodyworks class (LA Fitness)
Thursday, 6-2-2011
1 hour bodyworks class (LA Fitness)
Wednesday, 6-1-2011
(CrossFit FiveStar)
Strength: Strict Press 30# x 5, 40# x 5, 45# x 10.
WOD: "Kicking and Screaming" Compare to 2-1-2011
10 Rounds For Time: 19:36 (old time
-10 Box Jumps (24/20)
-10 Push Ups (New Standard)
-10 V Ups
Tuesday, 5-31-2011
45 minute treadmill (PlanetFitness)
Monday, 5-30-2011
1 hour body works class (LA Fitness)
1 hour bodyworks class (LA Fitness)
Thursday, 6-2-2011
1 hour bodyworks class (LA Fitness)
Wednesday, 6-1-2011
(CrossFit FiveStar)
Strength: Strict Press 30# x 5, 40# x 5, 45# x 10.
WOD: "Kicking and Screaming" Compare to 2-1-2011
10 Rounds For Time: 19:36 (old time
-10 Box Jumps (24/20)
-10 Push Ups (New Standard)
-10 V Ups
Tuesday, 5-31-2011
45 minute treadmill (PlanetFitness)
Monday, 5-30-2011
1 hour body works class (LA Fitness)
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