Wednesday
CrossFit:
Endurance: Grab a partner and do 5 rounds of:
Row 500 meters
*one partner rows and the other rests
**workout is over when Rower reaches 5,000 meters
WOD: 6 rounds, each for time, of:
4 Power Cleans, 225/135 pounds
8 Chest to Bar Pull-ups
Run 50m out, touch ground with both hands, Run 50m back touch barbell
-Rest 1 minute
BaseFit:
WOD: 4 rounds of:
1 minute Max rep Wall Balls
1 minute Max rep Knees to Elbows
1 minute Max rep Airdyne (calories)
1 minute Max rep KB Swing
-Rest 2 minutes after each round
*score is total amount of reps from all stations and rounds added up
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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A)12/4/13,B) completed,C) 17:02 90# ,D) completed,F) completed
B) Completed
C) 16:31 185#
D) Completed
E) completed
12/4/2013,b)completed,C)14:20#205 1:25-1:52-2:05-1:25-1:50,D)completed,E)completed
A.) Completed
B.) 105#15:44 2:38, 4:20, 7:09, 10:03, 13:03, 15:44
C.) Completed
D.) Completed
A) 12/4/2013
B) complete
C) 2:18,4:59,7:52,10:40,13:19,15:36…65#,green band c2b… 1st day back after missing 11 days, had to ease the shoulders back into it. Hence the green band
D) complete
E) complete
B completed
C 14:34 85 red blue
D not completed
E completed
B completed
C 16:21 175#
D completed
E completed
B. completed
C. 17:17 #80 blue
D. completed
E. completed