10

9

8

7

6

5

4

3

2

1

Cardio CrossFit with summer kids - The Firecracker 5

Came up with a new one for today.
1 Mile Warm Up

The Firecracker 5

5 Rounds
500 meter run
5 - Burpees
10 - Tire Jumps
15 - Grasshopper Abs
20 - Jumping Squats
25 - Lever Pulls

When done with all the above.
25 Toes-to-Bar
100/100 Mirror Runs


1 to 2 miles Cool Down

Tilled Garden

Float trip!

Jen and I decided to float the Pomme today.  We floated roughly 8.7 miles today.  Max loop bridge to Francka bridge.  I’m shot.  Had to get out and push a bunch.  We had a good time.  Saw 2 adult bald eagles watching their baby learn to fly.  Absolutely amazing.

Ran 2 miles this morning at practice

We ran the new course this morning.

PM Legs

Back Squats to a toe
5 x 135
10 x 135
8 x 155
6 x 175

3 Sets of the following Super Sets
10 x 40lbs Goblet Squats to a toe
10/10 x Suitcase carry Dumbbell Lunges 10rt/10lft @ 35lbs

500 Crunches

Finishing putting weight room together

Putting rack pieces on

Reloading racks with the weight plates

Assembling new Dumbbell Rack

Taking extra weight rack parts back to shed

General clean up and organization of weight room 

Heavy Bag, Jump Rope, Tire Sledgehammer Slams, Box Jumps

3 Rounds
2 Min Heavy Bag Combos
50 Singles Jump Rope
10/10 Tire Sledgehammer Slams - 10 right/10 left
10 Big Box Jumps

14

13

12

11

10

9

8

7

6

5

4

3

2

Cardio CrossFit with kids - The Ab Ripper

1 Mile Warm Up

3 Rounds
400 meter Run
50
20
50
20
1

25 Toes to bar

Bear Crawl - Heavy Bag Drag, 200 meter run

Had to go quick Springfield Sports Commission Sports Awards.  Kelie won!

10 Rounds
50 Foot Bear Crawl Heavy Bag Drag Alternating Arms each Drag
200 Meter Run

Splits - 1 min Rest each round
1 - 1:55
2 - 1:44
3 - 1:51
4 - 1:47
5 - 1:40
6 - 1:42
7 - 1:42
8 - 1:32
9 - 1:38
10 - 1:28
Total Time - 26:03

Did this about a year ago today.  Man this is a good workout.  Not sure if it is because of he work load yesterday but I am typing this 5 hours after completion and I am drained.

Sunday June 10th Squats, Crazy amount of yard work

Friday June 8th AM Cardio CrossFit

Wednesday 6/6/18 Rocky Partner Workout

Partner WOD each of us started at the opposite end of the workout.  We met in the middle for partner medicine ball rotation torso partner passes.

4 Rounds - 1 min each movement

Out of order Monday 6/4/18 Shoulders/Deltoids

PM Legs w/ Daniel

A to G Back Squats - heaviest I have been in years.  Felt amazing!
10 x 135lbs
10 x 155lbs
8 x 185lbs
5 x 205lbs

Couplets
4 Sets of 10 each leg
Split Goblet Squats @ 35lbs / Single Leg Soft Box step ups @ 15lbs Dumbbells

Couplets
3 Sets of 10 / 10 each leg on Lunges
Large Blue box jumps / Backwards Lunges @ 15lbs

Couplets
2 Sets of 15
HamString Push-ups / HamString Arches

Couplets
3 Sets of 20
Calf Raises
Gasser = Down and Back, Down and Back

1 CrossFit of summer Training

Kids 1 mile warm up

HS - 5 to 6 Rounds MS - 4 Rounds

Middle school did half of all reps

400 Meter Run

20 KB Swings @ 50lbs

100 Bicycle Abs

20 KB Thrusters @ 50lbs

100 Crunches

20 Push-ups

After all above is done

25 Toes-to-bar or Knee Lifts

50/50 Mirror runs

1 mile cool down

Harness Sled Pulls

Down and back driveway sled pulls.  Sled is loaded I think 115 or 120 lbs.

I did 6 Rounds

I gave myself 2 min for down and back.  Each round took about 1:30 to 1:40.  Let clock run to 2 min while I turned sled, then hit split and rested 1 min.

Calves and lungs were burning.

This is always a good workout.

B.O.B. Combos, Jump Rope Singles, SDLHP, Wide Push-ups

3 Rounds
30 Seconds B.O.B Combos
100 Jump Rope Singles
25 SDLHP @ 45lbs
25 Push-ups wide

Had to get this in fast.  Dinner was ready after a long day of working in the yard.

Wednesday 5/30/18 swimming and climbing Johnson Shut-ins

Tuesday 5/29/18 Late Evening Workout

100 Crunches
50 KB Swings @ 45lbs
100 Bicycles
50 Push-ups wise-hand placement
50 Sit-ups w/ a Twist
25rt/25lft Single Leg Goblet Squats @ 20lbs
100 Crunches

Tuesday 5/29/18 Kayaking in the am with the family

Sunday 5/27/18

Tilled Garden and yard work

Saturday 5/26/18 Swimming Workout

Swimming and Push-ups
5 Rounds
50 meter swim - 10 meters a lap - 5 laps
25 Push-ups

I suck at this workout.  This thing hammers me every time I do it.

Friday 5/25/18 Hill Repeats

6 x Hill Repeats

Daniel and I did Repeats on our regular hill by the hotel.

I was pretty dizzy after each repeat.

Calves were sore for days.

Shoulders

Ribbons 35lbs x 10 / 35lbs x 10 / 35lbs x 10

Couplet
12/12/12
Shrugs w/ Dumbbells - 12 @ 80lbs / 12 @ 85lbs / 12 @ 85lbs
Straight arm over head arches touching weights over head at highest point w/ 15lbs Dumbbells
1 min Rest

90 Seconds Rest

Couplet
Arnold’s @ 25lbs Dumbbells
Reps 12/12/10/8
Deltas @ 55lbs KB
Reps 12/12/12/10
1 min Rest

90 Seconds Rest

Couplet
Reps - 12/12/10/10 @ 30lbs
Seated Lateral Raises Arms bent at elbow elbows to side then elevate to shoulders at 90deg
Front Raises single arm at a time
30 Seconds Rest

1 min Rest

Couplet
Reps - 12/12/12/10
Standing Upright Dumbbell Rows (like SDLHP) but w/ 2 Dumbbells @ 30lbs
Standing alternating arms Dumbbell Punches @ 20lbs
45 Seconds Rest

90 Seconds Rest

Triplet
Incline seated front facing long arm overhead press 20lbs
Standing Y Press 20lbs
Face down Superman punches alternating arms 20lbs
45 Seconds Rest

5/20/18 Legs / Graduation

Back Squat Warm up A to G
15 Reps @ 95lbs - 30/30 side Crunches
13 Reps @ 115lbs - 30/30 side Crunches
12 Reps @ 135lbs - 30/30 side Crunches
10 Reps @ 155lbs - 30/30 side Crunches

Couplet
3 Rounds
Weighted Suitcase Carry Dumbbell Lunges 24 each leg
40 lbs Dumbbells (first round), 30lbs Dumbbells(last two rounds) first round almost dropped me.
GHD’s Reps - 14/14/14

Couplet
3 Rounds
Goblet Lateral Squats @ 35lbs - 12 Reps each leg
100 Bicycle Abs

Man the Lunges whooped me.  I was only supposed to do 12 each leg.  Oops.  Legs are on fire!

5/19/18 Sectionals

Both Girls and guys 4 x 8 on to state

IE on in mile and 800

5/13/18 Legs

Warm up
Back Squat A to G

Couplets
Reps 10 - 10 - 10
Hack Squats 135 - 185 - 185
Weighted Step-ups 35lbs KB
90 Seconds Rest

5 min Rest

Reps 10 - 10 - 10
Frog Jumps - start on hands explode & land on feet
HamString Arch
90 Seconds Rest

5 min Rest

Reps
10 - 10 - 10
Single Leg Bench Goblet Squats 35 lbs
Wall ball @ 20lbs Ball
90 Seconds Rest

5/12/18 Districts

Both guys and girls 4 x 8 on to Sectionals

IE - on in 1600, 800
AB - on in 3200

Tracen and Dylan on in 1600
Tracen on in 800
Spencer on in 3200

5/6/18 LEGS!

A to G Back Squat Warm Up

Couplet Super Sets
Reps 14 - 12 - 12
Hack Squats @ 135lbs
Soft box weighted single Leg step ups 35lbs KB
90 Seconds Rest

5 min Rest after 3 Rounds

Reps 14 - 14 - 14
Frog Leap pad landing
Single Leg Ham String Bridge Rt/Lt
90 Seconds Rest

5 min Rest after 3 Rounds

Reps 12 - 12 - 12
Single Leg Goblet Split Squats @ 35lbs KB 12 Reps each leg
Single Leg calf raises @ 60lbs Dumbbell
90 Seconds Rest

5/5/18 Torso Super Sets

Reps 15 - 15 - 12 - 8 - 6
Hammer Grip flat Bench Flys/Press started at 45lbs Dumbbell moved to 60’s
Ring Pulls crossed straps for a Hammer Grip Rowing movement
90 Seconds Rest

Reps 15 - 12 - 12 - 10 - 10
Incline Hammer Grip Bench flys/Press
Rope Rows
90 Seconds Rest

Reps 15 - 12 - 10 - 10 - 10
Flat Bench Long Hammer Grip flys Deep Extensions 15 - 25lbs
Dumbbell Rows Chest in slight incline bench, wide arm placement row
90 Seconds Rest

Reps 5 Sets of 15 Reps- Dips
Reps 5 Sets of 12 Reps- Caber Bar Hammer Grip Curls @ 65lbs
90 Seconds Rest

5 Sets of 20 Reps
Extended arm laying pull-overs

Short WOD after zoo trip

3 Rounds
Heavy Bag
Jump rope Singles - 100
GHD’s - 20
Close Grip Olympic Bar Triceps Extensions- touch forehead - 15
SDLHP - 15 Reps at 55lbs

Conference Track Meet

4/29/18 Morning WOD

4/28/18 Tilled Garden, Worked on Rail Road Ties,

4/24/18 SBU Invitational

4/19/18 50 Massive Tire Flips

4/17/18 Hillcrest Relays Meet

4/16/18 Nixa JV

4/12/18 Bolivar Invitational

4/9/18 Ozark JV

4/8/18 WOD 2

4/8/18 WOD 1

4/6/18 Boys Invitational

4/5/18 Ladies Night Out Meet

4/2/18 Republic Meet

4/1/18

3/28/18 Hills

kuds did a workout today of 2 mile steady state/5 to 6 hills/ 2 mile steady state

I had to hammer on the bike both times to stay with all the kids and be ready for times.

I then ran the 6 hill repeats with them on Lillian.

Legs were pretty pooped.

Good day!

AM w/ Daniel - CrossFit

5 Rounds Partner WOD 1 man Rest while other man was on
15 Back Extensions
Heavy Bag Carry - Down weight room figure 8 benches and back
50 Cry Baby’s
Heavy Bag Carry - Down weight room figure 8 benches and back
15/15/15 Crunches Right/Left/Center
Air-dine Stationary Bike 30 Second Blast

This was a great set up.  Not sure why but a few min after finishing last round I threw up all the water I had been sipping.  Was super happy I did not eat anything before I came in.

Hill Repeats 10 x 200 meter hill repeats up Lillian

3/18/18 canoe trip buffalo river / Hiking look out trail

3/17/18 camping / hiking

Buffalo Point Indian trail

Hill repeats

track practice

6 to 8 hill repeats

Up Lillian

I got 8 in today

Paced myself much better this week.

3/11/18 Sunday Biceps / Triceps

3/10/18 Saturday Track practice make up

Plyometrics

Med Ball
3 Rounds
10 Ball Slams @ 20lbs Ball
10/10 Wall Slams rt side / left side
10 over head bounce partner or wall slam pass
20 Med Ball mason twists

3/8/18 & 3/9/18 Stationary Bike

PM Hill Repeats on Lillian

Kids did 5 to 6 x 200 meter Hill Repeats up Lillian.

I got 5 done.  I was shot.  Forgot my watch so I did not get splits.  Need to remember next week.  Really did not want to know how slow I was going.

AM Stationary Bike

3/6/18 morning practice/Stationary Bike

PM Stationary Bike

Afternoon bike ride, Evening Stationary Bike Ride

3/4/18 AM LEGS - Some new elements

Morning WOD at make up track practice

Had an extra practice for track kids Incase they miss before first meet.

Warm up/stretch
Plyometrics

WOD
5 Rounds
10 KB Swings @ 70lbs KB
25 Butterfly Sit-ups
20 Lunges
15 Push-ups
25 Sit-ups w/ a Twist
20 Dumbbell Push-Press @ 40lbs Dumbbells

Got dizzy several times during workout.

3/1/18 Stationary Bike, Long Ride at practice

2/28/18 Stationary Bike, Fartlek Ride with kids at Cemetery

2/26/18 First day of track (Campus CrossFit)

Campus CrossFit
Primary School Bad

LEGS

Couplet Super Sets

4 Sets of 15 Reps
Soft box Medball Ninja Jumps @ 20lbs Ball
KB Single Leg Step-ups 24” Box - Reps 20, 14, 10, 8

Reps 15,12,10,8
Squats @ 135,135,145,155lbs
Weighted Walking Lunges @ 25,30,35,40lbs

Reps 18-14-10-8 - Reps for each leg
Single Leg Dead Lifts @ 65lbs
Single Leg KB Bench split squat @ 25,25,30,35lbs KB

Box single Leg leap to thick pad 3 Sets of 5 each leg
HamString Push-ups @ 12 Reps

MY LEGS ARE TOAST!

We shall see if the jumps got my back.  My whole body is fried from the last 3 days of workouts. Went out to brunch and then to Wonders of Wildlife with Jen, the girls and Dad today.  That place is amazing!

2/24/18 Shoulders / Back / Chest / Triceps / Biceps

Super Set Couplets

Reps 15-12-12-10-10
Incline Dumbbell Flys
Rope bent over rows

Reps 15-12-10-10-10
Flat Bench Long Flys 20 and 25lbs Dumbbells
Bent over Barbell Rows - 95-105-115-115-115lbs

5 Sets of 15 Reps
Weighted Dip w/ chain
Caber Bar Hammer Grip Curls @ 75lbs

Straight arm Triceps Pull-overs
20 Reps - 25lbs, 30,35,40,40lbs

2/23/18 Triceps / Biceps

Couplet Super Sets all exercises 4 Sets of 10

Caber Bar Hammer Grip Curls @ 65lbs
Caber Bar Hammer Grip Triceps Extensions Skull Crushers @ 65lbs

Rope Curls 45lbs plate at end of Barbell
Dips Body Weight Deep Dips

Dumbbell Curls Hammer Grip @ 30lbs Dumbbells
Triceps Kickbacks 10 each arm @ 30lbs

KB Curls @ 45lbs
Rope Push-ups

AM/PM Stationary Bike

40 plus min each ride

AM / PM Stationary Bike

40 Plus Min each ride

Great Ab workout designed by Daniel

4 Rounds
Round 1 - 20 Reps of everything 40 if it was a single side exercise
Round 2 - 15 Reps same as above
Round 3 - 10 Reps same as above
Round 4 - 5 Reps same as above

Ab workout
Soft box elevated wheel roll outs
Bar twist walk @ 45lbs Bar
Can opener sit-ups
GHD’s
Superman’s
Wall Slams right side / left side
Hollow Rocks
Tick Tocks
Wheel roll outs
Side Crunches right side / left side
Back Extensions
Medball Slams @ 20lbs
Bicycle Crunches
Wall Sprint

Rest
1:30
1:00
:30

AM and PM Stationary Bike

AM/PM Stationary Bike - the fitness challenge has begun

Legs

Front Squats - Deep AtoG
14 - 115
12 - 125
10 - 135
8 - 145
6 - 155

Couplets
4 Rounds
Hack Squats 12-11-10-8 Reps - weight 135,145,155,165
MedBall Lateral Box Jump/ Reps 8-10-11-13
1:15 Rest

4 Rounds
Band Lunges 10 each leg
Band Jumps - cross straps over head, drop bar on rack 1 hole each round
1:00 Rest

4 Rounds
12 - HamString Push-ups
Weighted HamString Arch ups 12 Reps each leg
Suitcase Dumbbell Carry high knee toe walk at 60lbs each arm

5 trips
Mop sprints - plate push style down 300 hall - used a folded pair of sweatpants

Good workout today.  Changed format a bit from the previous few months.

Repeat day 2

4 Rounds
Heavy Bag Combos
50 Jump Rope Singles
Rope Pulls Hand over hand
Rope Drag - Run back to reset rope

3 Rounds
Heavy Bag Combos
50 Jump Rope Singles
10 Dumbbell Shoulder Press @ 30 lbs 10 Reps each arm
Rope Pulls
Rope Drag - Run back to reset rope

2 Rounds
Heavy Bag Combos
50 Jump Rope Singles
10 Deep Chest Incline Flys @ 15lbs Dumbbells
Rope Drag - Run back to reset rope

Day 2 did this yesterday but changed a few elements today.  Daniel called so we got in together.  He wanted to try this format.  Did it barn burner style.  Putting on gloves was rest between sets.  Rest only between the completion of the all the rounds in a set.  Had heart rate at 150 plus alert each round.

Thursday February 15th

110 Burpees
1:40 Seconds Wall Sit

Lunch Time WOD

3 Rounds
Heavy Bag Combos
50 Jump Rope Singles
Rope Pulls Hand over hand
Rope Drag - Run back to reset rope

4 Rounds
Heavy Bag Combos
50 Jump Rope Singles
10 Barbell Rope Curls
Rope Pulls
Rope Drag - Run back to reset rope

3 Rounds
Heavy Bag Combos
50 Jump Rope Singles
Rope Triceps Push-ups
Rope Drag - Run back to reset rope

Had to rush this to get done on lunch break.  Liked the flow.  Little to no rest between each round took break after the Sets before the next set.

AM Bike Ride while Jen Ran

Plyometrics and Armageddon

Plyometrics with the kids

Part of Armageddon.  I kept trying to get rolling and got interrupted.  I’m not kidding 35 minutes of interruptions during the first exercise.  I finally gave up the ship and just did the stuff I could not do at the house.  Then of course my girls had all eaten so I wanted to have time with them.  So abandoned the rest of the workout.  As it was I did not get home until 6:30.

Exercises I completed

100 - 85 Caber Bar Hammer Grip Curls- still can’t do pull-ups.
100 - Toes to bar
100 - Front Squats
100 - Rope Climbers Abs
100 - Wall Ball
100 - Push Press
100 Seconds is plank

Missed
100 Burpees
100 Squats
100 Crunches
100 Push-ups
100 Seconds wall sit

Fartlek Friday

Great day today!  21 kids

AM ride / run with Jen and the puppies

Heavy bag, Jump Rope, Sit-ups w/ a twist, 400 meter run

Plyometrics with kids


3 Rounds
Heavy Bag Combos for 2 or 3 min
100 Jump Rope Singles
25 Sit-ups with a Twist
400 meter run

Body feels heavy and dragging

Plyometrics, Core work and Medball

Plyometrics

3 Rounds
10 Medball Sit-ups
10 Medball Chest-pass against wall rt Leg left leg step

Dumbbell Deep Squats, Crunches, Stair Assents, Crunches, Weighted Stair Assents

4 Rounds
10 - Deep Dumbbell Squats @ 50lbs each arm - racked to shoulders
100 - Crunches
4 x Stairs accents
100 - Crunches
2 x Weighted Suit Case Carry Stair Assents @ 50lbs Dumbbells each arm

Worked through this steady and smooth.  Not feeling great today.  Body drained.  I’ve been feeling a bit off lately.  My guess is my February funk is back.  We went to Missouri Southern indoor meet yesterday.  Kids had a good time.  Weather went bad.  Sleet and snow.  Roads on way home were awful.  40mph on hwy 44 on the way home.  There were wrecks everywhere.  It was good that we were later.

2/2/18 Fartlek Friday

Quick work out after Plyometrics

Plyometrics with the kids
Then

1 Round
30 Body Squats to a toe
30 Leg Lifts
20 Walking Push-ups @ 30 lbs Dumbbells
20 Wall-ball @ 20 lbs Ball unbroken
20 Push-Press @ 115lbs unbroken
50 Mason Twists @ 45lbs Plate
Planks - 90 Seconds reg., 45 Seconds right side, 45 Seconds left side

Heavy bag, Jump Rope, GHD’s, 800 meter run

3 Rounds
Heavy Bag Combos
100 Jump Rope Singles
15 GHD’s
800 meter run

Med Ball

10 Rounds
10 overhead wall slams 5 right foot step/5 left foot step
5 right side wall slams
5 left side wall slams
5 Ball Slams overhead to floor

Legs

Couplets

10 - Box Jumps
     - Multiple Lateral bungee jumps single legs - Right/Left/Backward
:30 Seconds Rest

2:30 Rest

12-10-8-6 = Squats @ 135lbs
8-10-12-14 = One leg Ring Squats
90 Seconds Rest

10 - Single Leg Dead Lifts - 65lbs
10/10 - Single Leg Lateral Box Jumps
:30 Rest

12-11-10-9 - Hack Squats 135-145-155-165
24-22-20-18 - Lunges Weighted 30lbs Dumbbells
2 min Rest

5 plus min clean up

Partner drag X 4

Tracen came in to try this one with me.  He had a pretty big week.  Caleb held the harness for my Pulls.

I am whooped.  Body is dragging.

Shoulders, Biceps, Triceps

Couplets
4 x 10 all Couplets 60 Seconds Rest

Caber Bar Hammer Grip Curls
Caber Bar Hammer Grip Triceps Extensions laying down

Rope Curls - Barbell w/ 45lbs Bumper Plate
Shoulders Lateral Raises @ 15lbs Dumbbells

Dumbbell Curls Hammer Grip @ 30lbs
Shoulders Front Raises @ 15lbs

Shoulder Reverse Flys Chest Down Incline Bench Reverse Flys 15lbs
Rope Push-Ups

Fartlek Friday

5 mile Fartlek

1 mile warm up
Surges
60
45
60
30/15
30/15
30/15
30/45
30

1/25/18 Fight Gone Bad

Heavy Bag, Jump Rope Singles, Crunches

5 Rounds
60 Seconds Heavy Bag Combos
100 Singles Jump Rope
50 Crunches

I am going to try Fight Gone Bad tomorrow.  I’m a bit nervous to say the least.  I have been doing some hard workouts but nothing like FGB.  Wanted some movement today.

Single arm Dumbbell Snatch, Bar over Burpees

21 - 15 - 9
Single arm Dumbbell Snatch @ 50lbs Reps for each arm
Burpee then jump over Dumbbell

Splits
1 - cleared the dang watch!  Crud!
2 -
3 -
Total -

I sucked today.  Did this after Plyos and timing/ cheering on the team for Fight gone bad.  Sunday legs whooped me too.

Hilly bike ride with Em

LEGS!

Couplets

10 - Box Jumps
     - Multiple Lateral bungee jumps single legs - Right/Left/Backward
:30 Seconds Rest

2:30 Rest

12-10-8-6 = Squats @ 135lbs
8-10-12-14 = One leg Ring Squats
90 Seconds Rest

10 - Single Leg Dead Lifts - 65lbs
10/10 - Single Leg Lateral Box Jumps
:30 Rest

12-11-10-9 - Hack Squats 135-145-155-165
24-22-20-18 - Lunges Weighted 30lbs Dumbbells
2 min Rest

5 plus min clean up

Partner drag X 4

Plyometrics and a bit of movement

ran the kids through Plyos.  I did a few of the drills and a few exercises from Medball Maddness.  I am sick and my whole body does not feel good.  Thought it best not to push today.

Chest and arms

Heavy Bag, Abs, Jump Rope, Med Ball Slams

5 Rounds
1 minute Heavy Bag
100 Jump Rope Singles
20 Butterfly Sit-ups
10 Ball Slams overhead to floor @ 20lbs
20 Sit-ups w/ a Twist
10 Wall Slams overhead one step to wall.  5 right/5left @ 20lbs
1 min Rest

Did this one very quickly while girls ran.  Snow day.
Energy and rhythm was decent for first 2 Rounds.  Then things deteriorated pretty quickly.

Legs

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps Fast workout yet again

Murph and Plyometrics

Legs!

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps fast workout

1/5/18 Fartlek Friday

Triceps/Shoulders/Biceps - Short CrossFit

Couplets/Quadruplets

1/2/18 short WOD

Year to date WOD

Supposed to be a 3 Rounder I could only get 1 round done after the massage.

1 Round
50 Goblet Squats @ 20lbs KB
25 Leg Lifts
14 Lunges weighted @ 15lbs each arm
50 Crunches
10 Push-us
50 Scopecs 25/25 each side
1:00 Wall Sit Weight over head @ 20lbs KB over head
30 Grass Hoppers
75 Calf Raises weighted @ 15lbs each arm
3   Stair Repeats - 3 Assents

1/2/18 deep tissue massage

This beat the tar out of me.

Death By Sit-ups - Annual New Years Day Workout - Year 5 I think

Got 30 Rounds done.  Hit my 30th rep at the buzzer.  Feet were semi anchored under sofa in basement.  Whole family did this one.  I will look back and try and post all my rep totals from each year previous.

I think 466 total Butterfly sit-ups.

Set up - 1 sit-up the first min Rest the remaining part of the min.  2 sit-ups the second Mom and increasing reps each progressing minute until failure to finish reps inside the minute.

It was -5 degrees this am with windchill at -20.  We hung out inside.  By 5pm it was up to a balmy 12 degrees.  It is now 6:50 as I post this and it is already down to 8 degrees.

We waited until 5 to go out.  I walked a mile plus and the girls all ran a mile or so.  We needed some fresh air.  It actually felt good.  We were all bundled up.

2018 - 30 Rounds - feet anchored
2017 - 26 Rounds - I posted that my abs were shredded from GHD’s the previous 2 workouts completed just to keep the streak alive.
2016 - 31 Rounds 31 Reps of round 32 - feet anchored
2015 - 32 full and 29 Reps of round 33 - feet anchored
2014 - did not do for some reason
2013 - 31 Rounds - feet not anchored
2012 - 30 Rounds - did in February