4x:

15-20 goblet squat w/ 30 sec rest @ 16kg

6-8/side kb bent press w/ 30 sec rest @ 20lb

8-10 single arm kb clean to reverse lunge w/ 30 sec rest @ 20lb

For time:

21-15-9

curtsy squat (each leg)

db snatch (each arm) @ 20 lbs

30 4-count flutter kicks after each round

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

Helen:
3 rounds for time:
400m run
21 kb swings @ 16kg
12 pullups

11:13

3 rounds of:
20 tuck ups
40 flutter kicks

BeachFit!

3 rounds of:
20m bear crawl
50 pushups
20m bear crawl
50 squats
20m bear crawl
50 situps
20m bear crawl
50 flutterkicks

Deadlift 5-3-3-1-1-1-F-F-F-F @ 125-175-215-245-265-275-(285)-(285)-(285)-(280)
Would have hit that last 280 if I had dropped earlier

Flutterkicks 20-15-15

20 min AMRAP:
20 double unders
10 squats
5 pushups
10 flutterkicks (1 = 4 kicks)

15 rounds + 20 double unders + 3 squats

Team workout for time:

800m run

Then 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall balls (14lb) <-- I switched to 35 lb push press after 2 rounds cause of my IT band

100 flutterkicks

Then another 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall ball (14lb) <-- subbed in 35 lb push press

800m run

Me, K, and Mo finished in 44:55

Warmup:
400m run
some PVC stuff
PVC barbell warmup
45 lb barbell warmup

Back squats:
5-3-2 at 95-145-165

Workout:
Back squats (85% 1 rep max):
3-3-3-3-3 at 165

Then max rounds in 2 minutes of:
5 pullups
5 pushups
5 situps
I got 4 2/3 rounds

Then max rounds in 2 minutes of:
5 pullups
5 ring dips
5 flutterkicks
I got 2 rounds.

TONIGHT WAS SO AWESOME!

Warmup:
5 sets of the following:
5 shuffling wall ball (I used 10-lb ball)
16 lunges with PVC bar overhead and strong shoulders
20 second dead hang from bar with rounded torso

Workout:
Pushups: 5 sets - 16-18-13-13-20, one legged squats w/partner help in between sets

Shoulder press: warm up 5x45, 3x45, 2x55lbs; work out 3 sets of 5x55lbs

5 sets of the following:
5 toe to bar (dead hang from bar, bring toes all the way up to vertical pike with straight legs -- I did this for the first set, but was mostly knees-to-elbows for the next 4)
10 situps
15 flutterkicks


The last 5 sets of 3 exercises was for time, and I finished 2nd out of like 15 dudes and one chick. Woot! I heart abs.

CrossFit!

Warmup:
50 jump rope
21 squats with arms overhead holding a pvc pole
21 jumping pullups (these are getting easier)
50 jump rope
15 squats w/ pole
15 jumping pullups
50 jump rope
9 squats w/ pole
9 jumping pullups


Workout:
3 sets, 30-20-10 reps of the following:
-deadlift, 75 lbs
-box jumps, 20 inches
-flutter kicks

Pushups:
5 sets: 13-16-12-12-18

CrossFit Day 2!

TODAY WAS AWESOME!

Warmup:
Burpee ladder (9 sets: 1, 2, 3, 4, 5, 4, 3, 2, 1)
Pushup Challenge pushups (5 sets: 12, 13, 10, 10, 16)
In between pushup sets, the following:
-after set 1: 25 box jumps
-after set 2: 15 squats with arms holding a pole overhead
-after set 3: 8 knees-to-elbows (hanging from a bar, bring knees up to elbows)
-after set 4: 40 lunges


Workout:
3 sets of the following:
400m row
30 flutterkicks (lay on back, legs straight ~ 1ft off floor, 4 up-down kicks=1 flutterkick)
20 jumping kipping pullups

It was AWESOME! I am signing up.