Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

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Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups
18:36

Only half the pull-ups were weighted.  My pull-ups suck.

Danny: AMRDS in 20 min of-box jumps x30, 65# push press x20, 50# weight ast pull ups x30

3rds + 30 box jumps, 10 push press

After 2 days off I felt sluggish.  Tommorow should be better.

After all the lunges and SDHP’s this rest day’s needed.

090518

Puppies scaling on Walking Lunges, Box Jump and Pull ups.

Warm up:  1.2 mile - Interval run - sprint/walk (.6/.6)
 
Completed three rounds each super set (Time - 11:27)

100 ft Walking lunges
15 box jump variation - 12 inch box step
20 Asst’d. Pull ups

Cool down:  .8 mile fast walk

5 rounds for time
10 lb wall ball
15 rope pulls
20 double unders

9:27

this ain’t no recess

Warm up
Jumprope
Bench Dips 2x10
10 squats
GHD situps 2x10

WOD (I accidentally reversed the order)
30 Benchpress #45
500m row
20 benchpress
1000m row
10 benchpress
2000m row
21:33

Cash out
Handstand practice
I found that my hands tend to turn out, they have always done that since I was a kid.  Trying to turn them in more and watch my posture.  Is it helpful to have them turned inward?

Buy-in:
400m run, 6.1mph
20 push-ups
20 sit-ups
20 squats
20 assisted dips, lvl 8
20 back ext

Walking Lunge, Box Jumps, Weighted Pull-ups (Puppy):

3 rft of
100 ft walking lunge
20 box jumps, 18” box
20 assisted pull-ups, lvl 10 (52# assist)

27:14

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 25 pound dumbbells
24 inch Box Jump, 20 reps
25 pound Weighted pull-ups (plate in backpack), 10 reps

19:45

buy in
some stretching and praying

3 rounds for time
100ft walking lunge (subbed 30 walking lunges up and down the gym)
20 box jumps 20inch(around)
10 x 5kg weighted pullups
13:11

lots of super-frog-kipping happening on that last set of pullups. great workout. I ruined it later by eating a krispy kreme my sister bought me from inter-state (they dont have it in my city)

SDHPs are evil.

especially in packs of 200. 

this rest day is a welcome one.

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight

Did 2/3 of the pack workout, 1/3 puppies.  Pull-ups are a major weakness, so I did the puppies pull-ups…20 beginner pull-ups.

14:14

For time:
Row 500 meters
2/3 body weight Bench press, 30 reps
Row 1000 meters
2/3 body weight Bench press, 20 reps
Row 2000 meters
2/3 body weight bench press, 10 reps

I Weigh 175# so I used 115# for the BP.

Time = 25:48

WU: 20 minutes crosstraininer

Puppies:
3 rounds
100 ft Walking lunge
15 inch Box Jump, 20 reps
20 Assisted pull ups- 90# (failed after 17 in 2nd round   so went up to 100# assist on 3rd round to complete 20)

(time 10 minutes)

CD: 20 minutes bike

Row 250 meters
45 lbs weight Bench press, 20 reps
Row 500 meters
45 lbs Bench press, 10 reps
Row 1000 meters
45 lbs bench press, 5 reps

13:40

Cindy
5 pull-ups
10 push-ups
15 squats.

First time as RX’d, 11 rounds.