2/15/12

1 Rep Max
Power Clean 80#
Overhead Squat 55#
Chest Press 70#

2/11/12

"RJ"
5 Rounds
Run 800M
25 Towel pull-ups (w/band)
50 Push-ups

42:30

2/9/12

3 Rounds
15 Dumbell Thrusters @20#
10 GHD Sit ups
20 Abmat Sit ups

2/7/12

Crossfit

Run 100m (10x's) w/90sec rest

2/4/12

Crossfit Foundations

500m Row
40 Squats
30 AbMat Sit-ups
20 Push Ups (chest to ground)
10 Pull Ups (blue band)

2/2/12

3 mile run

living room workout
Set 1
Lateral Raises @5# (15/3)
Front Shoulder Raises @5# (15/3)
DB Overhead Press @10# (15/3)
Push Ups (10/3)
rest
Switch Lunges (40/3)
Squats: 10 full squats, 10 pulse squats (60 total/3)
rest
Tricep Kickbacks @10# (12/3)
Bicep Curls @15# (12/3)

Set 2
1 Minute Plank (3)
1 Minute Side Plank (3/side)

1/31/12

Run 4 miles @9:15 pace