WEDNESDAY 6/29

*active stretching and joint warm up

*warm-up 3rds
-3 push ups
-3 bent knee sit ups
-3 air squats
-3 burpees

*WOD
-50 push ups
-150m run
-50 bent knee sit ups
-150m run
-50 air squats
-150m run
-50 burpees
-150m run
For time

*core work

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40lb log to hike with :D

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my tahoe trip

Here are a few pics from my tahoe trip

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MONDAY 6/27

*active stretching w/ agility ladder

*WOD 3rds for time
-5 wall balls
-5 kettle bell swings
-20 jump rope
-800m run

*core work

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SUNDAY 6/26

sorry for the late post guys

*active stretching

*WOD
-run 1 mile
-20 burpees
-run half a mile

*core work 5rds
-10 bent knee sit ups
-10 bicycle crunches
-10 side crunches each side

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FRIDAY 6/24

*active stretching

*warm-up 3rds
-5 push ups
-10 bent knee sit ups
-15 air squats

*WOD 3rds
-500m row
-50 jump rope
-25 burpees

If you don't have a rower, run 500m (its a little more than a quarter mile)
If you don't have a jump rope then do 25 squat jump jacks

*cool down half mile run

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WEDNESDAY 6/22

*active stretching

*1 mile run

*warm-up
3 way dumbell complex

*5rds for time
-5x kettle bell swings
-10x walking lunge w/ 25lb/10lb plate overhead
-15x dumbell curl press

*core work

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MONDAY 6/20

*active stretching

*warm-up half mile run

*FGB (fight gone bad)
1min max effort each station 3rds
-wall balls
-sumo high pull dead lift
-box jumps
-push press
-row for cal.
-1min rest

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SATURDAY 6/18

*active stretching

*1 mile run

*max back squat 1rep

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FRIDAY 6/17

*active stretching

*1 mile run

*Turkish get-up practice

Stretching

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WEDNESDAY 6/15

*active stretching

*warm up
5mins jump rope

*10x liners
30sec rest

*med ball throws 10x
-forward
-backwards

*AMRAP 5mins
bear crawl

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dinner time

Grilled chicken with 2 sunny side up eggs
Side of green beans
Home made roasted peanuts

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MONDAY 6/13

*active stretching w/ agility ladder

*warm-up
3rds
-5 push ups
-10 bent knee sit ups
-15 air squats
-20 jump ropes

*5 sets
-50 ft walking lunge w/ med ball overhead

*2x
-1 mile run for time
3min rest

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SATURDAY 6/11

*active stretching

*WOD
Reps 21-15-9
-box jumps
-kettle bell swings

*600 jump rope

*cool down mile run or stretch

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FRIDAY 6/10

*active stretching

*pyramid WOD
reps 5-10-15-20-15-10-5
-burpees w/ 200m run after each set of reps

*core work
30 secs each movement
-bicycle crunches
-scissor kicks
-bent knee sit ups
-ISO abs

Rest between sets 1min then take 15secs off each round down to 15sec rest

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WEDNESDAY 6/8

*active stretching

*WOD
-accumulate 150 wall balls
-w/ a 250m row every 2mins

*mile cool down run

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MONDAY 6/6

*active stretching

*warm-up
-10mins jump rope

*3x 800 meter springs
2min rest in between springs

*AMRAP in 6mins
-10 air squats
-20ft walking lunges
-10 air squats

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SUNDAY 6/5

Hey guys, sorry I didn't post up a workout for Saturday, I was so busy with competitions, but here's one:

*active stretching

*pyramid WOD
-50-40-30-20-10reps push ups
-10-20-30-40-50reps air squats
Switch back and forth between movements

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FRIDAY 6/3

*active stretching

*warm-up
3rds
20 jumping jacks
20 lunges in place

*WOD
-1 mile run
-50 bent knee sit ups
-50 back extensions (supermans)
-50 burpees
-1 mile run
For time
-

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crossfit workout competition

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crossfit sectional workouts

Thought I would share some the videos of my workouts for competitions

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WEDNESDAY 6/1

*active stretching

*1 mile run

*tabata WOD
-air squats
-push ups
-straight leg sit ups
-ring reverse pulls

*10min AMRAP
-20 jump ropes
-10 burpees

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