Crossfit

#801
#801
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*Benchmark WOD - 5 rounds for time

"Barbara"

Pull-ups - 20 (Sub w/ ring pull ups)
NTF Push-ups - 30,
Sit-ups - 40,
Squats - 50,
3min breaks between rounds

My time = 45:19

* Post Workout

10 min of stretching
 
#802
#802
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - 20 min AMRAP

Power Snatch (65#) - 30
Dips - 15

< 4 rounds = 30 Burpees

I did 4 rounds + 6 PS's

* Post Workout

10 min of stretching
 
#803
#803
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 4 rounds for time

a) Squat Clean - (115#) &#8211; 5
b) Tuck Jumps &#8211; 50
c) Burpees &#8211; 9
d) Squat Clean - (115#) &#8211; 3
b) Tuck Jumps &#8211; 30
c) Burpees &#8211; 6
e) Squat Clean - (115#) &#8211; 1
b) Tuck Jumps &#8211; 10
c) Burpees &#8211; 3

My time = 29:25

* Post Workout

10 minutes of stretching
 
#804
#804
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - Hero Workout - For Time

"Jason"
(Modified)

a) Squats - 100, 75, 50, 25
b) Ring Pull Ups - 20, 40, 60, 80
c) Dips - 15, 30, 45, 60

My time = 31:46

* Post Workout

10 minutes of stretching
 
#805
#805
Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - Hero Workout (5 rounds for time)

"DT" (Lowered weight on b,c)

a) Deadlift (155#) x 12
b) Power Hang Cleans (115#) x 9
c) Push Jerks (115#) x 6

My Time = 18:37

* Post Workout

10 minutes of stretching
 
#807
#807
Had ortho visit today. No crossfit for a while. Dr's orders. Gonna try cortisone shots and rehab. We'll see how it goes.
 
#808
#808
Well Back at it today. Scaling back the workouts though due to the shoulder.

Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD (10 min time limit)

Box Jumps (24") x 10
Front Squat (155# - off rack) AMRAP until the top of the minute

Score = total reps done at the end of 10 min.

My Score = 19

Also did 10 GHD sit-ups and 100 air squats.

* Post Workout

10 min stretching
 
#809
#809
Started the year off with Linda and did Kalsu yesterday.

My body hates me right now.
 
#811
#811
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - (15 min. AMRAP)

Front Squats (115# x 10)
Box Jumps (24") x 10
Sit Ups x 10

I finished 5 rounds

* Post Workout

10 min of stretching
 
#812
#812
I'm starting CrossFit back up. Haven't done it since last deployment(Oct. 2010). Starting off with "Kelly." This is gonna hurt
 
#814
#814
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - "Hildago"

Run 2 miles
Rest 2 minutes
Front Squat (135#) off rack x 20
Box Jumps (24") x 20
Walking Lunges w/ 45# plate x 20
Box Jumps (24") x 20
Front Squat (135#) off rack x 20
Rest 2 minutes
Run 2 miles

My time = 59:48

* Post Workout

10 minutes of stretching
 
#815
#815
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - For time

a) Deadlifts (185#) - 1,2,3,4,5,6,7,8,9,10
b) Ring Pull Ups - 2,4,6,8,10,12,14,16,18,20

My Time = 14:59

Added 5 minutes on the rowing machine = 990m

* Post Workout

10 min of stretching
 
#817
#817
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - For time (2 Rounds)

a) Box Jumps (27") x 50
b) Squats w/ wall ball (20#) x 50
c) Sit Ups x 50
d) Run - 800M

My Time = 34:33

* Post Workout

10 minutes of stretching
 
#819
#819
TEX_VOLFAN said:
I know that's right! I'll be having shoulder surgery sometime this year.
Click to expand...

Good luck, man. The recovery will be frustrating and you probably will never feel as good as you did before the injury, but it'll get better than it is now.

Shoulder injuries suck.
 
#820
#820
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - (8 rounds of each exercise. 20 seconds on 10 seconds off = 1 round, 1 minute rest between each exercise.)

"Tabata This"

a) Row Machine - lowest round = 6 calories
b) Air squats - lowest round = 10
c) Ring Pull Ups - lowest round = 6
d) Deadlifts (95#) - lowest round = 8
e) Sit Ups - lowest round = 8

(Add the lowest round of the 8 for each exercise = score)

My Score = 38

* Post Workout

10 minutes of stretching
 
#821
#821
Did a mini WOD today in the garage. No weights needed and it was still a kick ass workout. I challenge anyone who has never tried crossfit to give it a try. By crossfit standards this is a fairly easy workout.

* WOD - For time (2 Rounds)

a) Air squat x 50
b) Sit Ups x 40
c) Walking Lunges x 30
d) Burpees x 20

My Time = 14:55

* Post Workout

Stretch all major muscle groups (especially legs)
 
#822
#822
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10


*WOD - 15 minutes AMRAP

a) Front Squats (135#) x 5
b) Burpees x 10
c) Tuck Jumps x 20

I finished with 7 rounds

* Post Workout

10 min of stretching
 
#823
#823
I start crossfit today at 4. I've always been a runner, but it's time to get this 31 year old in better shape.
 
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