Crossfit 150116

5x5 Shoulder Press
65/95/95/95/95

WOD
21/15/9/6

135# DL
One Arm Walking Lunge (35# Right, 20# left)
50 Jacks

12:04

Shoulder Press was definitely make I could do for 5 reps.

Run 150115

Ran 4 miles in 28:54 (7:13 pace)

http://www.mapmyfitness.com/workout/843910785

Crossfit 150115

WOD 1:

12 min AMRAP of
10 60# Russian Swings
12 24" Box Jumps
14 60# Goblet Squats
Run 20 yard plus one flight of stairs

4 Rounds plus Swings and Jumps

WOD 2:
12 min AMRAP of
10 Leg Levers
12 Situps
14 Burpess
1 35# KB Snatch - each side
Run 20 yard plus one flight of stairs

4 Rounds plus levers and situps

Run 150113

Ran 3.84 miles in 27:39(7:12)

One monster hill in this one.

http://www.mapmyfitness.com/workout/841883853

Swim 150113

Warm up:

300 Free
200 Pull
100 Kick

Main:

6 x 100 Free (:15 Rest)
5 x 100 Pull (:15 Rest)
4 x 100 Kick (:15 Rest)

10 x 50 @ 1:00 (Odd Sprint/Even Easy)

Cool Down:

50 each of Breast/Back/Free - easy

2750 Total

Crossfit 150112

5x5 Bench

135/145/155/155/145

Weak as usual

WOD
7 Rounds of
7 Burpees
7 95# Push Press
7 Toes to Bar

~13 Min

Very stiff and shoulder was angry afterwards.

Crossfit 150109

AMRAP 21 Min

21 Squats
18 Burpees
15 95# Cleans

20 Yards Farmers carry w/ 50 KBs
20 Yards Walking Lunge

5 Rounds except Farmers/Lunges

Crossfit 150108

5 Rounds of 4 Min

300 Meter Run
20 12# Wall Bal
15 (each arm) 35# KB snatch
20 24" Box Jump
15 65# Power Snatch

At the end of each 4 min - Run 300 and pick up where left off of others

3 Rounds of reps + start of wall ball round 4

Run 150107

Ran 3.33 miles in 24:14 (7:17 pace).

Cold and snow still on the roads.  Good to get first run of the year in.

http://www.mapmyfitness.com/workout/836198593

Swim 150106

Warm up:
500 Yards Free

Set 1:

400
200
100
50
:30 rest between each

Set 2:

4 x 100 Kick (Free/Back/Side/Free) @ 2:00
4 x 100 Pull @ 1:45
10 x 50 Free @ 1:00 (:45 each)

Cool Down 50 Breast

2600 Total.