Week of March 31 WOD's

Tuesday, April 08, 2014

I am way behind in blogging my work outs. So here it goes:

April 2nd:

We worked on lifts first:

Front squats

Set 1 5 reps @ 60% of 1rm
I did 65#

set 2: 3 reps @ 80%

Set 3: 1 rep at 90%

Set 4: 5 reps at 75-80%

Set 5: 5 reps at 80-85%
I repeated the 75#

I didn't lift heavy because really trying to work on form more. Keeping elbows up. getting below parallel.

Then we did 5 reps of 3 position cleans:

Ground, mid hang and high hang
I did 75#


7 minute AMRAP( or as many rounds as possible)
10 pistols
10 pullups
10 dips
10 box jumps

I managed 2 rounds. The pistols and pullups beat me up!!!

April 3rd at the Box

10 OHS
10 box jump overs
10 Thrusters
10 power cleans
10 hollow rockers
10 burpees/ c2b
10 hollow rockers
10 power cleans
10 Thrusters
10 box jump overs
10 OHS

I was totally jazzed because I went to the box to do this one. I have been a few times on free Saturdays but not for a regular night work out. I managed to finish this one in 16:27. I was not last AND I smoked some of the times from the morning class. They were in the 26-28 minute range. So was very happy with my time.

We then worked on back squats trying to reach our 1 rep max. I though was working on form more then weight. I did 85 pounds. But got some help on keeping my chest up and getting below parrallel. Felt GREAT!!

Friday March 3rd:

Another chipper:
15 power cleans
30 t2b ( I did knee to Elbows)
30 box jumps
15 pull ups
30 du/tuck jumps
30 wall balls
30 burpees
30 OH lunges
30 kbs

Time was 28:51

Pretty happy about this WOD too. During the burpees I slammed my pinkie finger into a bad part of wood. Started bleeding all over the place. Didn't stop me though. Might account for a few minutes though while I had to get a bandaid.

Monday April 7th:

3 part WOD

Started with an 10 minute EMOM or (every minute on the minute)
4 hang power cleans
last minute was max effort

Started with 60 pounds and did a few rounds but got down pretty quickly. So added 5 pounds. My last minute managed 8 cleans!

15 minute or 3 round which ever comes first
50 sumo deadlift high pulls at 35 pounds
10 Power snatches at 45#

managed 2 rounds plus 36 more sdhp's

15 minute time cap or 3 rounds of:

50 double unders or 150 singles
10 clean and jerks @ 45#

Managed 2 +96

All were great work out's. Feel myself getting stronger all the time! Loving crossfit! Oh and I did yoga 3 days last week too. Monday kind of sucked. Friday was better!! Doing that for a few months at least. Trying to stretch out some of these muscles!

OK you all have a good day!! Thanks for reading!!!
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Member Comments About This Blog Post
    Oh I am going to have to borrow some of these WODS for my at home workouts when I can't make it to the box! Love them! You just keep kicking booty girl =) gotta try to add some yoga into my schedule too - at home of course hehe
    1903 days ago
    Don't you just love Crossfit? I know I do and your WOD's look a lot like ours. Keep up the good work. Front squats are quite a challenge. I still have problems keeping my elbows and chest up too.
    1903 days ago
    You're such an iron woman! I'm so proud of you!! emoticon
    1903 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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