arms

2020-08-22

Painted living room wall Time: ~2:00:00 hours 0.64 mile walk Time: 13:19

Today marks my 10 year anniversary of doing Crossfit!! WOD “The Chief ” 5 rounds 3 min AMRAP / 1 min rest 3 power cleans (135/95) 6 push-ups 9 air squats Total: 15 rounds + 6 power cleans Rx (1. 3 rds + 30 sec rest 2. 3 rounds + …

2020-08-14

WOD 20 min AMRAP 6 deadlifts (185/125) 12 sit-ups 10 wall balls (20/14) 8 push-ups 100m run Total: 6 rounds + 9 sit-ups (asthma, wheezy, hot day) Cool down: completed 7th round.

2020-08-11

WOD 6 rounds for time 6 – atomic sit-ups (15# plate) 6 – kb swings (1.5 pd) 6 – wall balls (20/14) 6 – push-ups 6 – box jumps (20″) 6 – oblique side bends (35#, 6 per side each round) Time: 15:53

2020-08-08

Warm up: Wash car WOD 8 rounds 5 power cleans (135/95) 25 sit-ups 100m run Time: 16:56 (shoulder to overhead push press 115#)

2020-08-04

WOD 5 rounds 200m row 10 alt. oblique side bends (1.5pd) 10 kb swings (1.5pd) 10 bench press (135#) 10 -> 50 double unders (increase by 10 each round) Time: 23:15

2020-08-02

WOD “Dice” w/ Kat – 24 min AMRAP 1 – deadlift (155/105) 2 – kb swing (1.5/1.0 pd) 3 – box jump (24″) 4 – burpees 5 – sit-ups (x3) 6 – 100m run Total: 33, 9, 25, 25, 24, 7 (round up: 7, 11, 5, 5, 6, 1)

2020-07-30

WOD 4 rounds 400 m run 20 burpee box jumps 20 sit-ups 20 wall balls Time: 21:47 (row, 20″ box jumps)

2020-07-29

WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1 1 -> 10 -> 1 burpees db thrusters (35/25) sit-ups Time: 34:37 (75# …

2020-07-26

WOD 20 minute AMRAP 10 sit-ups 7 push-ups 9 box jumps (24/20) 8 push press / hang power cleans (85/75) 11 double unders 12 dumbbell snatch (alternate, 35/25) Total: 6 rounds + 1 sit-up