12-29-12 CrossFit at home

CrossFit at home

Workout posted on K-State CrossFit FB group from CrossFit Bethesda

For time:
50 burpees
50 box jumps (15")
50 tuck jumps
50 squats
50 lunges

26:31min.  Had to stop a couple times and sit down for a minute due to light-headed/dizziness. Also, took the first 9 min to do the burpees!

12-21-12 CrossFit

CrossFit

Tabata (20sec work/10sec rest)- 8rds each for max reps
Row for calories
DU (singles divided by 3)
Box jumps (16")

40 calories + 100 (300 singles) + 49 box jumps = 189

12-16-12 Treadmill at hotel

Treadmill at hotel

5min warmup (3.5mph)
20min run (4.5-5.0mph)
5min cool down (3.0mph)

Ran 1.5miles, approx 2 miles total distance covered.

12-14-12 CrossFit

CrossFit

21-15-9
DB Thrusters (12#)
DB Sit ups (12#)
Run 200m

11:02

12-11-12 CrossFit

CrossFit

5 rounds for max reps
2min burpee dead lift (75#, step back)
1min DU (singles/3)
1 min rest

BDL- 52; DU- 140 (420 singles) = 192

12-07-12 CrossFit

CrossFit

15min AMRAP

6 Knees to elbows
20 Box jumps (14")
10 SDHP (55#)

4rds + 6 K2E + 20 Box Jumps

12-04-12 CrossFit

CrossFit

Tabata (8rds, 20 sec doing movement, 10 second rest)
Tuck jump
L-sit
Elevated push up
Strict pull up

Tuck jump- 31, 24, 16, 17, 17, 16, 20, 16= 157
L-sit (feet touching ground)- 10, 17, 14, 12, 13, 18, 13, 12= 109
Elevated push up (feet 8")- 3, 5, 5, 4, 4, 4, 3, 6= 34
Strict pull up (jumping of 14" box)- 4, 5, 6, 3, 5, 4, 5, 4= 36

Total reps: 336