- Light Jog, 250m Row, or Double under practice
- Joint Mobility
- 2 Rounds standard warm-up
Sprint Work:
Sprint Work:
- 3 x 1 min Row Sprint
30 seconds rest between sprints
Strength Work:
Strength Work:
- Wendler Week 3 - Deadlift
Conditioning:
CrossFit's Cindy
Conditioning:
CrossFit's Cindy
AMRAP in 20 Minutes of-
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Post workout results and food logs to comments.
Rodney Freeburn
ReplyDeleteB. 1 cup fruit, 1 TBSP honey, 1 scoop of protein powder, 1 TSP Coconut Oil, 2 TBSPs Flax seed, 1 cup Kefir, 2 cups of coffee
L. Salad: baby spinach, carrots, tomatoes, bell peppers, jicama and vinaigrette.
D. 6OZ Backed Chicken with a drizzle of calorie & fat free BBQ sauce. Steamed broccoli, carrots, cauliflower
S. Banana, 2 protein bars
Deadlift 180,205,225. 14 rounds for the AMRAP
Jessica
ReplyDeleteDeadlift AMRAP 125#- 6
WOD- purple band!!! (ugh) 11 rounds + pushups+ 4 squats and 20 penalty burpees
B- venison sausage, 2 eggs, decaf bl. coffee
L- Italian sausage and eggplant, raw nuts and one date
D- ground hamburger w/grilled onions, tom., cauliflower, broccoli, carrots & raw nuts and one date
Deadlift 160-180-200 4amrap
ReplyDeleteWOD 5-10-15 10 rounds 5 ring rolls, 7 pushups
20 Burpees
BB 3 eggs,1 link sauage
lunch 5 oz tuna, 2 sticks of celery, 1 apple,
snack nuts and apple
dinner meal replacement shake, 6 oz tilapa, avocado
did not finish but did not scale and when I started could not do 5 burpees, today I finished 50 ring rolls, 107 push ups,and 150 squats. I can still be proud. So yeah and 20 burpees. And I am still alive.
Dead lift; 105/5, 120/3, 135/5
ReplyDeleteCindy: 3,6,9 - 14 rounds
B: coffee/creamer, banana/strawberry protein drink
L: sushi, one hip guacamole , 3 slices apple,
D: cornbread, 2bites steak, green beans,instant potatoes
Coffee/creamer, 1 peace chocolate
1 min. Row 250m,239 m, 234m
ReplyDeleteDL 110, 120, 135x(7)
WO AMRAP 17+pull ups+push ups
Black coffee
Raw almonds
2 scrambled eggs/sausage
Couple of bites of chicken
2 oranges
Spark
Chicken
Green salad
Water
Bf- protein shake
ReplyDeleteS- boiled egg
L- chicken breast and spaghetti squash, apple
S- boiled egg
D- tilapia, squash and zucchini
Row- 293, 278, 271
Deadlift- 5 reps @ 225#
Cindy- 15 rounds (green band)
You are amazing on that rower!!!!
DeleteRoll machine 235-231-237
ReplyDeleteDL 135.155.170 2
Wod - 5-10-15 ....5-3-2
11 rounds and 30 step ups
B/ none blood work just coffee
S/nuts
L/ taco salad with ware
S/ spark
D/ chili
b-egg sandwich
ReplyDeletel-tacos
d-nuts
row, didn't track my numbers
140,160,180(1)
12 rounds 20 burpees
Pink lemonade Spark x2
ReplyDeleteMNS Max C supplement packs
Omegaplex
2 eggs fried in coconut oil
1/2 cup spinach
3 oz chicken breast
1 cup spinach
2 eggs
Chocolate mocha MRS
10 pecan halves
4 pitted dates
Muscle fuel
247
245
240
185# @ 5
13 rounds, blue band, 20 burpees
Pink lemonade Spark x2
MNS Max C supplement packs
Omegaplex
2 eggs fried in coconut oil
1/2 cup spinach
3 oz chicken breast
1 cup spinach
2 eggs
Chocolate mocha MRS
10 pecan halves
4 pitted dates
Muscle fuel
247
245
240
185# @ 5
13 rounds, blue band, 20 burpees
Deadlifts- 65, 75,80-4
ReplyDeleteCrossfit cindy- 16 rounds, ring rows, sit ups, squats ( injured shoulder)
B- banana, nuts
L- 2 eggs with spinach and pico
D- meatballs, spaghetti squash, asparagus
S- smoothie, 5 animal cookies
dl--235,250,265-3 reps
ReplyDeleteCindy--17 rds (6,9,12) ring rows,pushups,squats
b--shake
l--brisket, sausage,green beans
d-chicken breast, pico, guacamole
B-bacon and diet dp
ReplyDeleteL chicken salad
D pork chops