Monday April 1

Clean to Max 3x3
T2B
Ring Pushups 10x4
Pushups 15x3

Saturday March 30

8K Run

Friday March 29

Deadlift to Max 3x3

Tabata Burpees

21 Thrusters
9 Pullups
15 Thrusters
6 Pullups
9 Thrusters
3 Pullups

Thursday March 28

1 hr Hot Power Yoga

or

1 hr Swim

Wednesday March 27

Run 4K

Tuesday March 26

30 min easy spin

Snatch 3x to max
5x 10 pushups
5x5 T2B

Sunday March 24

Push Press

5 rnds of:

• 5 pullups
• 10 situps
• 15 KBS

Saturday March 23

Run 5K

Friday March 22

Bench Press x5 to max weight

5x5 Ring Rows
20 Goblet Squats - 10 SDHP - 20 Goblet Squats - 10 SDHP - 20 Goblet Squats
20 Situps - 10 V-ups - 20 Situps - 10 V-ups - 20 Situps

Thursday March 21

1 hr Hot Power Yoga

Wednesday March 20

Spin 30 mins easy

Friday March 15, 2013

Nothing kicks your ass like Crossfit. Crossfit Open Workout 13.1, modified for my been-sick-for-three-weeks out-of-shape butt, was a killer.

3 rnds of:

20 burpees
20 snatches (35 lbs)

Week of Monday Feb 11 - Sunday Feb 17

Tuesday - Spin WOD

40 mins Spin Video #6
Clean & Jerk
5x5 T2B

Wednesday - Swim WOD

1 hr swim

Thursday - Strength & Flex WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Saturday - Crossfit WOD

Deadlift
4 rnds of:

• 1 min burpees
• 1 min handstand/plank
• 1 min long jumps
• 1 min KBS
• 1 min rest

Sunday - Run WOD

10K run

Week of Monday Feb 4 - Sunday Feb 10

Tues - Spin WOD

30 mins of Spin video #4
Bench Press 5x max
Ring Rows 5x8 reps

Thursday - Strength WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Sat - Crossfit WOD

3 rnds of:

• 10 thrusters (40 lbs)
• 6 pullups
• 10 tuck jumps
• 20 pushups
• 30 situps

Sun - Swim WOD

1200m swim