- Light Jog
- Jump Rope Practice
- Joint Mobility (wrists)
- 1 Round Standard Warm-Up
Strength -
- Shoulder to Overhead
Conditioning -
A Cleaner Fifty
(modified version of CrossFit's Filthy Fifty)
- 50 Burpees
- 50 Box Jumps (24/20)
- 50 Jumping Pull-Ups
- 50 Walking Lunges
- 50 Double Unders
You may start with any movement that you wish, but you must complete the movements in order. For example, if you start with double unders you must then do, in order, burpees, box jumps, pull-ups, and lunges.
You may start with any movement that you wish, but you must complete the movements in order. For example, if you start with double unders you must then do, in order, burpees, box jumps, pull-ups, and lunges.
Post detailed workout results and food logs to comments.
8 @ 90#
ReplyDeleteDid everything but 22 burpees
Rowed instead of jump ropes
Step ups instead of box jumps
Breakfast-oatmeal
Lunch grilled chicken salad
Dinner-roast squash and potatoes
Glass of wine
At least five bottles of water
Margie Esister1 13 push up max
ReplyDelete40-45-50 16 amrap
30 burpees
30 squats
30 jumping pull ups
21 step up 18in box
Toya Esister2 40-45-55 17 amrap
22 Burpees
30 Box Jump
30 Jumping Pull Ups
30 Walking Lunges
150 Jump ropes
Margie b: 2 eggs/sauage/avocado
l: 3 pieces of chicken thigh,lettuce,1/2 avocado, vig dressing, 2 straw berries and 2 black berries
d: 2 4oz fish fillets tiplia,lettece,cucumber
Still sick
ReplyDelete10 r of 45#
1tblsp of rice
2 slice of cheese
10 @ 45#
ReplyDelete12:02 completion time
Step up
Breakfast: protein shake, black coffee
Lunch: salad w/ turkey
Snack: almonds
Dinner: pork chop, baked eggplant, spoon of potato
Water, spark
40-40-40-40-120
Delete50 burpees
ReplyDelete12 step ups 20"
50 jumping pull ups
50 walking lunges
150 singles
B- scrambled eggs, with veggie, bacon, water
L- chicken breast, chicken sausage, asparagus, butternut squash, water
LS- chicken. water
D- chicken, mushrooms, onions, water, strawberries
S2O 80#x11
DeleteStrength
ReplyDelete95 110 125
X5 x5 amrap of 15
Conditioning
Everything but jump ropes only got five in.
B: turkey and watermelon
S: banana and apple and almond bar
L: salmon with salad with some apple and pepper jack cheese
S: before workout...grilled chicken rap from chick fil a only half tortilla
D: banana, salmon with broccoli and avocado with lemon water.
With lots of water and some Gatorade from work.
Jessica
ReplyDelete7 PP @ 60#
Burpees
18" box jumps
20 jumping pull-ups
B- 2 eggs w/ grilled onions, pico, spinach
S- banana
L- 2 oz. pc of grilled salmon, 1/4 sm. sweet pot., salad w/field greens, olives, celery, red bell pepper, radish, avocado, cherry tom.
D- hamburger patty, grilled onions and mushrooms, homemade guac. w/ 2 stalks celery
8 oz. green tea, 8 oz. berry tea 60 oz. water
Jessica
Delete8 oz. fresh carrot juice
s2o--push jerks--135#--10 reps
ReplyDelete15:00 cut off
40 push ups
500m row
40 jumping pull ups
33 18" step ups
0 singles
b- protein shake
l-spinach salad w/grilled chicken
s-spark
d-cobb salad
lots of water
9 @ 185#
ReplyDeleteFinished all but 25 DU's RX'd. Did horrible on the Burpees and jumping pull-ups.
B: muscle milk, dried venison sausage
L: unbreaded fried chicken breast, 1/2 cup white rice
D: grilled chicken apple sausage and grilled Brussel sprouts. One glass of Cabernet. Lots of water.
10 @ 45 lbs
ReplyDeleteFinished all but 20 burpees. Used a 12" box. Jumped all but 10 .
B: 4 pieces of bacon
L: protein shake, 2 avocado
S: protein shake
D:6 boiled shrimp
Tea, diet dp and lots of water
10 @ 110#
ReplyDeleteFinished all except 13 burpees
(20" box, singles instead of double unders)
Bf: 2 eggs on white
S: almonds
L: grilled chicken, lettuce, avocado
S: granola bar
D: grilled chicken, lettuce, avocado
Coke Zero, water
DeleteRan 1.5 miles, 10 bleachers at tomball stadium
35-40-45 Max 20
ReplyDeleteReps 40 time 14:13
b-whgrain toast
s-power crunch bar
l-1 slice pepperoni pizza
d-fried rice, steak, onion soup, salad (shogun....it's my birthday!)
fiber drink, water 64 oz, spark, 2 glasses red wine
12" box jumps, 150 singles, big box jump pull ups
DeleteB- southwest egg whites
ReplyDeleteL- grapefruit and a few raisins
S- salty nut mix
D- hot wings from HEB.. ( it was 9:45 and I was hungry)
Single JR and did all except 13 burpees
The hot wings were baked and only had Tabasco!
DeleteB – Apple & 2 tablespoons fresh ground almond butter. Spark
ReplyDeleteL – Salata Salad, spinach, bell peppers, egg, tomato, walnuts, cucumber, sprouts, avocado, crabmeat, balsamic vinaigrette
S – Spark
D – Chocolate Mocha Meal Replacement Shake with a teaspoon of PB2
1 1/2 Gallons of Water & a Rehydrate
S to OH 65lbs PP @ 13
12 inch box, Started with Box Jumps - 50 all the way through Except I only did 15 Burpees
12@45#
ReplyDeletecompleted all but 19 burpees (step-ups 20"box, singles)
B-Smoothie ( carrot juice, 3 handfuls spinach, frozen blueberries/strawberries, 2 T. flaxseed oil)
L- Salad with lettuce, broccoli, tomatoe,cabbage slaw, dressing, 2 slices of ham
D- baked sweet potato, green beans,steak
water, unsweetened tea.
13@-135
ReplyDeleteWOD-Finish 14:17
B-2eggs,bacon,water
L-Goulash-shrmp,pork, tomatoes,water
D-Grill pork chops,green beans,water
Shoulder to OH - 10X @ 55lbs
ReplyDeleteWOD - 50 Burpees, 50 Box Jumps & 40 Jumping Pull ups.
B: 1 egg w/english muffin
L: Salad veggies only
D: Beans & Rice
130.2
Sharon Larson
ReplyDeleteShoulder to OK - 12x @ 50#
30 burpees
4 step ups 12"
30 jumping pull ups
30 walking lunges
75 singles
B: Banana w/granola & flaxseed, small croissant roll w/chocolate in middle
S: Plum
L: Lettuce wrap w/turkey, cheese, avocado spread, tomatoes, oil, vinegar, two small strips of grilled chicken w/Mrs. Dash
S: 6 saltine crackers, 1/4 can of coke (nauseated)
D: Hamburger w/cheese, pickles lettuce, mustard
water w/lemon all day
B- breakfast barrio ( brisket ,egg, chesse)
ReplyDeleteL-taco salad. ( meat,lettuce , tomato )
D- bacon and eggs
Spark and water
L: salad with chicken, bacon, egg, olives, tomato with a little ranch dressing
ReplyDeleteD: 2 Brussels sprouts, one bite of apple chicken sausage
11 at 90lbs
ReplyDelete30 step ups
30 jumping PUs
30 lunges
90 singles jump rope
20 burpees (short 10 burpees)
Food log:
Breakfast: 1/2 of a meal replacement shake
Snack: some sunflower seeds
Lunch: taco salad
Dinner: 2 fried eggs and 2 1/2 pieces of bacon
Drinks: large unsweet tea and 4 glasses of water