4/13/12

4 rounds
50 Jump & Touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 rounds
20 Chest Press @ 45#
15 Dips
15 Deadlift @ 65#
15 Knees to Elbows

Day 23 of 30 day Yoga Journey
Bedtime Yoga

4/10/12

WU
Burpee Broad Jumps across gym
10 sit ups
" " " " "
15 Windmills
" " " " "
10 Should Push Ups

12-9-6-9-12
Thrusters
Pull Ups
400m Run

Day 20 of 30 day Yoga Journey

3/30/12

5 Rounds
10 Power Clean (#55)
10 KB Swings (#30)
10/leg Switch Lunges
10 Wall Ball (#12)
forgot timer...

Building Circuit
10 Chest to Bar Push Ups
10 Reverse Flys
10 Dips
while partner does...
Overhead Medicine Ball Sit Ups
Plank
Side to Sides w/MB
(3 rounds increasing by 5/round)

Day 11 of 30 day Yoga Journey
Bedtime Yoga

3/4/12

5 rounds
row 400 meters
20 wall ball shots
15 medicine ball cleans
10 knees to elbows

2/29/12

"LUCE"
3 Rounds of:
1000M Run
10 Muscle-ups (from knees + jump)
100 Squats

2/28/12

1000M Row
Front Squat 5-5-5 (65#)
1000M Row
Front Squat 5-5-5 (65#)

2/25/12

5 Rounds of:
40M Overhead Walk 55#
30 Wallball Shots 12#
40M Barbell Farmer Carry 40#

2/23/12

10 Rounds of:
10 Pull-ups (assisted blue + red)
10 Dips (assisted red)
10 Sit-ups
10 Squats

2/21/12

10 Rounds of:
15 assisted pull ups
(blue + red band)

Run 2 miles

2/20/12

5 Rounds of:
120 Single-unders
30 Box Jumps 20"
20 Kettlebell Swings 25#

2/17/12

"HELEN" 3 Rounds of:
Run 400M
21 Kettlebell Swing 30#
12 Pull-ups

2/16/12

"GRACE"
30 Clean & Jerk 55#

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)

1/14/12

Jump Rope 2 mins
Walking Lunges
Tip Toe Walk
Heel Walk

4 Rounds as fast as you can w/no rest
500m Rowing Machine
10 pushups (rounds 1 & 2); 10 Burpees (rounds 3 & 4)
20 box jumps
30 Abmat Sit-ups