- 1 Mile RELAY run with partner
Break
it up however you'd like. Both you and your partner MUST run at different times and switch at the turnaround.
Group Warm-Up:
- Coach Led
Skill Work:
- Pull-Up Review
Strength:
3 Rounds -
- 5 Tempo Lat Pull-Downs
- Rest 30s
- 5 (per arm) Side-lying DB Fly
- Rest 30s
Group Warm-Up:
- Coach Led
Skill Work:
- Pull-Up Review
Strength:
3 Rounds -
- 5 Tempo Lat Pull-Downs
- Rest 30s
- 5 (per arm) Side-lying DB Fly
- Rest 30s
Conditioning:
For Time -
- 100 double-unders (200 Singles)
- 21 Front Squats (115/75)
- 21 Push Press
- 100 double-unders (200 Singles)
- 15 Front Squats
- 15 Push Press
- 100 double-unders (200 Singles)
- 9 Front Squats
- 9 Push Press
- 21 Front Squats (115/75)
- 21 Push Press
- 100 double-unders (200 Singles)
- 15 Front Squats
- 15 Push Press
- 100 double-unders (200 Singles)
- 9 Front Squats
- 9 Push Press
Courtesy of CrossFit.com
Cash-Out:
- 4 sets of 5 unbroken Toes to Bar
Post workout results and food and activity logs to comments.
This comment has been removed by the author.
ReplyDeleteAmy's food and workout
ReplyDeleteB: sausage biscuit
L: cafeteria hamburger and a handful of fries with Applesauce
S: banana
D: lasagna with salad
Workout at Kay's cheerleading... Lol!!
Gabby's Thursday log:
ReplyDeleteB-protein shake (banana strawberries almond milk)
L-8 oz chicken 1 cup of squash/zucchini 1 cup of green beans and a handful of almonds with craisians
S-apple with peanut butter
D- tilapia with 1 cup of squash/zucchini 1 cup of green beans
Water all day!
Workout:
15:54
Singles
55#
Jessica's Food Log:
ReplyDeleteB- 2 eggs, 1/2 pc bacon, pear
L- 2 oz all natural pastrami, spring mix, cherry tom., avocado slices, 8 oz carrot juice
D- grilled chicken, broccoli, squash, carrots, green beans
Water, black coffee, unsweetened green & passion tea
Angela workout:
10lbs
45lbs 14:41
Gerald's:
ReplyDeleteB- trail mix, banana , water
L- baked chicken ,green beans ,water
D- meatloaf ,corn, water ,fruit pop
WOD- 115lbs- 14:21
Thresa' s Log
ReplyDeleteB= scrambled eggs with bacon, water
L= eggplant with marinara and turkey meat, water
D= lettuce and tomato salad with basil dressing and hand full of peanuts, water, Turkey meat with marinara
WOD= #65 singles. 16:32
Julie's Food & Workout Log
ReplyDeletePlexus Slim
B- Granola Bar
S- Nutrigrain bar and water
L- Cheese sandwich with mustard on wheat bread, 10 pringles, water and fun size skittles
S- fruit twist, strawberries, blueberries and water
D- Baked potato with bacon bits, cheese and water
Workout
14:47 with 35lbs
200 singles
Bethany's
ReplyDeleteBreakfast: eggs, bacon, and almost a whole pancake
Lunch: grilled chicken and a pickle
Dinner: a salad with ranch dressing
Drinks: water and black coffee
Workout: 18,12,6 and 150 singles, 10:55
Ashley'sThursday
ReplyDeleteBf: protein shake
L: 3 eggs, some trail mix
D: protein shake
Exercise: light movememt
Rocio's Food:
ReplyDeleteB- eggs with lean beef frank
L- 3 beef corn street tacos, cilantro, onion, refried beans.
D- beef fajita, beans.
Hannah's Workout:
65lbs - 18:16
Hannah's food log
ReplyDeleteB- Banana w/almond butter
L- 170oz Yoghurt, handful of sunflower seeds
D- Piece of chicken, Spring salad, spoon of cottage cheese
I don't remember my time from yesterday's WOD. Rossito
SD- a few Buffalo wings, a few fries
Margie's food log:
ReplyDeleteBb 2 eggs,sausage and pico, walnuts,mixed nuts,lunch 2 eggs,sausage,pico,dinner peanut butter and jelly sandwich,some water
Jessica
ReplyDeleteAngela's Food Log
B-waffle with peanut butter
L-jr size cheeseburger with lettuce, tomato and pickles; small fry
S-protein bar
D-bowl of taco soup (meat, beans, corn and diced tomato) topped with cheese
Coffee with cream, chocolate milk and water
Kim's food log
ReplyDeleteB- granola w/ almond milk, banana, coffee w/ creamer, L- taco salad,
D- hamburger , small fries
Kale Mosley 10-30-14
ReplyDeletebanana, oat meal and coffe for breakfast
ham sandwich for lunch
lasagna for diner with a salad
drank water with each meal and throughout the day
Jackie's log
ReplyDeleteB - banana nut bread and venti nonfat caramel macchiato
S - pirates booty and water
L - 2 slices honey wheat bread, HEB roasted turkey breast, Colby jack cheese, mustard and lettuce sandwich
S - HEB tail mix and water
D - 1 cheese enchilada and rice and water
Rodney Freeburn
ReplyDeleteB= 2 eggs, ham, potatoes, cheese, corn tortillas, chips salsa
, 1 cups of coffee, Plexus Slim, water
L=none
D= Shrimp and an apple. Beer
Did a lot of hiking with heavy back pack and climbed trees.