Cardio Workouts, CrossFit, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (1/27-2/2)

W3

A lot of CrossFit this week!! And also some running.. but not as much as I had hoped. Stupid snow!

Monday 1/27

  1. WOD: 3 rounds for time of 500m row, 12 bodyweight deadlifts, 21 box jumps (20″)
        1. 12:49 Rx @ 125#
  2. Ring dips: 3 rounds of max reps
        1. 7, 5, 2

Tuesday 1/28

  1. Treadmill Speed Work: 5.59 miles, 45:15
        1. 1 mile warm up (8:34), 4x800m @ 7:03 with a 3:30 jog after each round, 1 mile cool down (8:14)
  2. WOD: 25 min AMRAP of 8 handstand pushups, 8 box jumps (24″), 1 rope climb
        1. 12 rounds and used 1 abmat for the handstand pushups

Wednesday 1/29

  1. Deadlift Strength Work: 5@ 75%, 3@ 85%, 3@ 85%, 1@90%, 1@95%, 1@95%
        1. 155, 175, 175, 185, 190, 190
  2. Tabata Medicine Ball Cleans @ 14#. Record round with least amount of reps
        1. 7
  3. Tabata Ring Rows
        1. 7
  4. Endurance WOD: Row 500m, 400m, 300m, 200m, 100m with 1 min rest
        1. 11:11

Thursday 1/30

  1. WOD: 5 rounds of 15 walking lunges @ 65#, 30 double unders
        1. 11:32 Rx
  2. “Fran”: 21-15-9 Thrusters (65#) and Pullups
        1. 7:19 Rx
  3. Endurance WOD: 10 x 250m row with 30 second rest
        1. 15:32

Friday 1/31

  1. Front Squat Strength Work- Work up to 1RM
        1. 125#
  2. 10 min AMRAP of 3 grasshoppers, 5 hand release pushups, 7 pullups
        1. 12 rounds + 9 reps Rx

Saturday 2/1

  1. Double Unders practice
  2. Tabata Flutter Kicks & Situps
        1. 28, 11
  3. 20min AMRAP of 20 Push Press @ 65#, 100m run, 20 Alternating Dumbbell Squat Cleans @ 35#, 100m run, 20 abmat sit-ups, 100m run
        1. 3 rounds + 14 reps Rx

Sunday 2/2

  1. Beach run: 5.5 miles, 42:15
        1. 7:49, 7:37, 7:37, 7:50, 7:55, .5 @ 7:53

Weekly miles – 11.59
2014 miles- 40.01

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