cfwo #20

Warm Up:
Front Squat
25 Double Unders (every other)
20 Knees to Elbows (hurts my hands)
Handstands (skipped and went straight to WOD)

WOD:
21-18-15-12-9-6-3 rep (I started at 15)
rounds of:
185 pound Front squat (women use 115)....I squatted 75 lbs which I thought was amazing until I saw the prescribed weight.
GHD Sit-up (setting 9)

16 minutes for WOD which was really, really intense if it wasn't for Tom I don't think I could have stood up after some of those squats. My ass hurts soooo bad right now....came home and ran about 2 miles in 15 minutes

cfwo #18 &19

18.
Warm Up:
Dislocates
Push Jerk
Hand stand practice
20 GHD Sit Ups

WOD:
“JT”
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

This was AWFUL. I can't remember my time since it was last week, but I think it was pretty bad. My triceps hurt for a week....couldn't even tuck my hair behind my ears.

19. Warm Up:
Squat Clean progression
25 Hollow Rocks
Rope Climbs

WOD:
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps (women 65 pounds) (I used maybe 45 lbs can't remember)
30 Pull-ups (was it the purple band? I can never remember)
Run 800 meters

this took me around 40 minutes....it took some serious mental endurance.

CFWO #17

Warm Up:
Power Clean review
Push Jerk review
25 Double Unders
20 Ring Dips

WOD: “9/11″
9 Rounds for time:
11 Burpees
11 Clean and Jerk with 95 pounds (women 65 pounds) – every rep from the floor
11 Kettlebell Swings with 55 pounds (women 35 pounds)
11 Knees to Elbows

I haven't been to class for a full week since I have been living at work. So, if you can imagine today's workout was really, really hard for me. I wanted to die during the first round. We usually start WOD about 6:20 AM and I worked out until I had to leave to work at 7:10 AM and got in 6 rounds plus some extra practice for the clean and jerk. The power clean has been my nemesis since I started so you can imagine my surprise when the trainer was complimenting me on my form, I was like, REALLY?!

CFWO #16

Warm Up:
Deadlift
400 meter jog
Samson Stretch

WOD:
5 Rounds for time:

Sprint 100 meters
50 Air Squats
Sprint 100 meters
50 24″ Box Jumps (women 20″ Box Jumps)

Today was the first time that I did the full workout. 5 full rounds (I felt like I wanted to die after 1) took me 39 minutes.

CFWO #15

Warm Up:
Shoulder press
Air Squat
20 Push Ups
20 Knees to Elbows

WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground. Women use 12 pounds. (I used 6 pounds, we are still scaling everything down for my utter lack of strength and agility...this is also why I started at the 35 rep section, then 20, then 10...It only took me 12 minutes....I can definitely the full reps next time)