January 30, 2009

AM Swim

3 x 50, 75, 100

January 29, 2008

PM Crossfit

JoGo

Nicole:

AMRAP: 400m run, Max Pull-ups

130 (40, 20, 20, 15, 15, 20) First run 1:12.

Starting now and excluding select competitions etc. ALL PULL-UPS MUST NOW BE CHEST TO BAR!

January 28, 2008

AM Swim

PM OH Squat 1RM

1 x 145# pr

1 x 155# pr

1 x 165# pr

1 x 175# pr

1 x 185# (not deep enough)

1 x 185# (failed)

1 x 185# pr

January 27, 2008

AM Strength

5x5 Press 95#

PM JoGo

10/9/8/7/6/5/4/3/2/1 of:

190# Deadlift

Burpees

Goblet Squat 50#

Ring Pushups

Box Jump 24"

17:20

January 26, 2008

AM Swim +

WWU

Max Bench Press:

5 x 45#, 5 x 95#, 5 x 135#, 5 x 185#, 1 x 225#

1 x 230#

400m Swim

PM JoGo

"666"

6 Rounds:

6 SDHP 95#

6 Push-ups

6 Thruster 95#

6 Pull-ups

6 HP Snatch 95#

6 Swings 24kg

20:08

January 25, 2008

Rest

January 24, 2008

AM CrossFit

Urban CrossFit

4 Rounds:

1 min Push Press @ 75#

1 min SDHP @ 80# KB

1 min Ball Slams @ 30!

3 min rest

PP: 33, 23, 25, 25

SDHP: 21, 19, 19, 19

Slam: 19, 17, 15, 15

Total: 250