Crossfit/Run 151231

25/20/15/10/5

95# Power Clean
K2E
45# KB Swing

17 min

Ran home from Car Dealership ~11 min

Swim/Crossfit

Swam 1000 as warmup

WOD
20 min of:

5 185# DL
80# Goblet Carrie
Clean and Carry 45# KBs
12 Hand Release Pushups
12 Air Squats

Crossfit 151228

AMRAP 20 Min

Air Squats
Toes to bar
KB Swing
10 135# DL

13 rounds

5x5 Bench work with A 155#

Crossfit 151221

Twelve Days of Xmas WOD

1 Cluster 95# (Clean w/ Thruster)
2 Pistols (1 each side)
3 300 Meter Run
4 20" Box Jumps
5 35# KB Swings
6 Pull-ups
7 Hang Cleans
8 20# Slamballs
9 135# DL
10 35# Thrusters
11 Burpees

I had to stop at 11 due to time issues

Crossfit 151211

Dan's Birthday WOD

36 Reps...took to long to write it down and forgot

Turkey Trot 10 & 5K

Ran 10k Turkey Trot 42:29(6:50 pace)

Then ran 5k with my cousin and R. 49:50 (16:02 pace)

Crossfit 151123

4 min AMRAP at each station

1)
6 12# Wall Balls
6 12# Med Ball Slams
6 KB Swing Burpees

2)
6 Man Makers 30# DB
6 24" Box Jump
6 Burpees

3)
6 Bupree Thursters 65#
6 Jacks
6 Push-ups
6 Leg Levers

4)
200M Run
6 Pull-ups
6 185# DL

Everyone picked their favorite exercise (man makers were my choice)

Run 151122

Ran 3.36 Miles in 23:19( 6:57 pace)

http://www.mapmyfitness.com/workout/1257484573

Crossfit 151121

Strength:
3x10 Front Squat 45/95/135
3x3 Front Squat 175/165/175

10 push-ups
10 Cable rows between each set

WOD

3x
250 Meter Row
:50 Second AMRAP 65# Snatch
:50 RDL

Swim/Crossfit

Swam 1000 Yards

200 Free
200 Pull
500 For time 8:10
100 Easy

WOD:
5 rounds for time of
10 Weighted sit-ups 45#KB
10 45# KB Swings
10 45# KB Snatch Left
10 45# KB Snatch Right
10 30# KB Press Left 10 30# KB Press Right

16:56

Ran 1 Mile in 6:30