"Kristina"

10-9-8-7-6-5-4-3-2-1 reps of:

Burpee Box Jumps
DB Swings, 45#
Wall Ball Shots, 12#

18:10

"The Vortex"

Run 1.5 miles for time.

Each minute, on the minute, alternate between 10 push ups and 10 air squats. WOD is complete when you have run 1.5 miles or cannot complete reps in time.

13:00

Time is misleading. I should be able to shave a minute or two off this time. The first two minutes I had the treadmill at only 5.5 or 6 mph. For the remainder of the workout was around 7.2-8.0 mph. In the future, warm up for two minutes with brisk walk, then commence running at 8 mph.

***************************************
I went back to the gym and tried it again. I ran for ten minutes at 8 mph (7:30 mile) with a total distance of 1.375 miles.

150 dips

8:43

Push Press

7 x 3

1: 115#
2: 125#
3: 130#
4: 135#
5: 135#
6: 135#
7: 140#

"Lite Linda"

10-8-6-4-2 reps of:

205# Deadlift
145# Bench Press
95# Hang Clean

Scaled weight and reps. My lower body is completely wiped out after yesterdays WOD. I made a mistake in starting the watch, so no time recorded. All reps were unbroken, save for the first round of cleans at 8/2.

400 meter walking lunge
Post time and number of steps to comments

16:48

Brandywine Highschool.

"Dirty Thirty"

30 Front Squats (135#)
30 Box Jumps
30 DB Swings (35#)
30 Burpees
30 Sit ups
30 Pull ups
30 Wall Ball Shots (12#)

18:09

PM WOD:

100 Sit ups
400m run

3 rounds of:
15 Wall Balls, 12#
15 Jumping Lunges
15 Burpees

400m run
100 Sit ups

20:08

AM WOD:

4x:

400m run
50 squats

13:54

5x:

1 Power Clean, 95#
3 Squat Cleans, 95#
2 Push Jerks, 95#
5 Burpees

**rest two minutes**

5x:

1 Power Clean, 95#
3 Squat Cleans, 95#
2 Push Jerks, 95#
5 Burpees

Total Time: 13:17
First Set: 5:21
Rest: 2:00
Second Set: 5:56

100 SDHP
25 OHS (95#)
100m Run
50 DB Swings (50#)
100m Run
25 Burpees
200m Run

18:32

100 OHS, 95#

9:51

5x:

30 sit ups
25 back extensions

9:18

5x:
5 deadlifts, 205#
10 burpees

6:44

400m Elliptical
50 Pull ups
200m Farmers Carry, 45#
50 Dips
100 Push ups
50 KTE
100 Sit ups
400m Elliptical

31:15

Awful time..I attribute it to the fact that I have done upper body three days running. I had a leg workout planned but felt a tweak in my left knee and figured I would play it safe.

21-18-15-12-9-6-3 reps of:

Pull ups
Back Squats 95#
Shoulder Press 95#
Sit ups

23:57

Chest Part Two: Week Two

Bench Press: Warmup
45# x 15
95# x 15

Flat Bench Dumbbell Press:
60# x 8
60# x8
60# x8

Bent Over Cable Crossover:
60# x8
70# x8
80# x 6

Dumbbell Pullover:
50# x10
50# x 10
60# x 8

Decline Dumbbell Press:
50# x 12
60# x 12
65# x 12

Swiss Ball Pushups:
16
17
17

21-15-9 reps of:

135# Deadlift
Push ups
Pull ups
Burpee Box Jumps

13:52

Buy in:
2x of
5 Push ups
10 Toes to Bar
15 Squats

Front Squats 3-3-3-3-3

Used 135# for each of the five sets. I was really working on form today. Things felt pretty good after doing a few practice reps. My elbows are not completely parallel to the ground, but I am getting there. It really helps to rest the bar on my shoulder.

"Elisabeth"

21-15-9 reps of:

95# Hang Cleans
Dips (2x)

10:12

"Hansen"

3x timed:

30 Dumbbell Swings, 50#
30 Burpees
30 Anchored Sit ups

24:37

Chest Part Two: Week One

Bench Press:

45# X 15 (WU)
95 X 15 (WU)

1: 155# x 6
2: 165# x 6
3: 170# x 6

Incline Bench Press:

1: 115# x 10
2: 135# x 8
3: 140# x8

Incline Flyes:

1: 35# x 12
2: 40# x 10
3: 40# x 10

Decline Press:

1: 115# x 12
2: 125# x 12
3: 135# x 12

Swiss Ball Pushups:

1: 16
2: 15
3: 20

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull ups: 8,6,5,4,4,4,4,4....39

Push ups: 23,15,12,10,5,13,10,7....95

Sit ups: 11,11,12,11,12,11,11,10....89

Squats: 18,16,15,15,15,15,16,17....127

Total: 350