Monday 10/13/2014 CrossFit Workout of the day
Warm up
Hip stretches w bands
3 sets
10 Burpees
10 wall balls
20 Hollow Rocks
Strength/Skill
Back Squats
Week 6
20 RM
Look to increase from last week
Training
10 Min Ladder
1 round of CINDY
3 Burpees
2 Rounds of Cindy
6 Burpees
3 Rounds of CINDY
9 Burpees
Continue on until the 10 Mins Are finished
“CINDY”
5 Pull ups
10 Push ups
15 Air Squats
2014 10 12
BS program 20 rep at 120 pounds and 1 rep at 155, my new PR !! Getting stronger and happy with what I’ve accomplished so far! My lower back is appreciating all of my hard work! This is crossfit!
Strength – 20 RM completed @ 190 – going for 200# on Friday am
Metcon – I did it, thats about all i remember
Strength – 125# and I am very happy I don’t have to go up to 130 next week.
Metcon – got through 9 burpees.
BS @ 230# – Max and Justin got me through it
Metcon – 6 seconds slower than Brett, maybe..who knows
20RM @ 150# – final answer.
Metcon – Cindy with pull-ups is a whole other experience… Made it to the 12 burpees before clock ran out.
all I saw was stars from 5:30 – 6:30
final 20 RM @ 120#
welp