Workout of the Day - Monday 10/16

Spin - 30 minutes

CrossFit
Warp-up: Run - 1/2 mile & Stretch

7 x 3 Kettlebell Jerk (Heavy)
7 x 3 Kettlebell Swing (Heavy)

3 Rounds with partner
15 Ball slams (20lbs)
V position (abs)

WOD - 11/9

Spin 30 minutes

CrossFit
1/2 mile run & stretch

2 x 6 Pistols (one leg squat...blah)

Deadlift
1 x 5 50% max - 135lbs
1 x 3 60% max - 165lbs
1 x 3 70% max - 195lbs
3 x 2 80% max - 225lbs
2 x 1 90% max - 275lbs

3 x 5 ...ab exercise holding one end of the bar up a chest height and moving it in a circle.

65 pull-ups

WOD 10/4

30 Minute Spin

Crossfit:
3 x 1 minute jump rope

1 x 5 Dead lift at 50% max
3 Box Jumps
1 x 5 Dead lift at 60% max
3 Box Jumps
1 x 5 Dead lift at 70% max
3 Box Jumps
2 x 3 Dead lift at 80% maX
3 Box Jumps

21 Bouble Kettlebell Clean/Squat and Press
21 Ring Rows
15 Bouble Kettlebell Clean/Squat and Press
15 Ring Rows
9 Bouble Kettlebell Clean/Squat and Press
9 Ring Rows

WOD - 11/4

Run - 35 Minutes - Treadmill - 1% incline
5 minute warm up
6x 1 minute at 7:30's and 3 minutes at 10:00's
5 minutes warm down
Stretch

Workout of the Day - Thursday 10/29

Workout
Spin 30 minutes
Jump rope 10 minutes

Warmup for barbell snatch
6 x 2 barbell snatch

30 x Pull ups
50 ft bear crawl
30 ball slams

20 x Pull ups
50 ft bear crawl
20 ball slams

10 x Pull ups
50 ft bear crawl
10 ball slams

5 x Pull ups
50 ft bear crawl
5 ball slams

Workout of the day - 10/28

This was my second day back from a 3 month break at CrossFit Brea. I will definitely be hurting tomorrow.

Run 3/4 Mile and Stretch

3 Times through:

• 10 x Kettlebell Swings
• 10 x Box Jumps
• 10 x Air Squats

Max Squat

WOD - Tuesday 10/27

10 min of jump rope and streching

4 times through:

• 200 meter row
• 25 burpees
• 1/4 mile run

Hold stuff and walk...heavy stuff for 5 minutes, switching on the minute