Campus CrossFit
Primary School Bad
Monday 5/11 - OPT Repeats - Day 57
4 years ago
Wednesday, February 28, 2018
Sunday, February 25, 2018
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!
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
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
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
Thursday, February 22, 2018
Wednesday, February 21, 2018
Tuesday, February 20, 2018
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
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
Monday, February 19, 2018
Sunday, February 18, 2018
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.
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.
Saturday, February 17, 2018
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.
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.
Friday, February 16, 2018
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.
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.
Wednesday, February 14, 2018
Tuesday, February 13, 2018
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
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
Friday, February 9, 2018
Thursday, February 8, 2018
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
Tuesday, February 6, 2018
Plyometrics, Core work and Medball
Plyometrics
3 Rounds
10 Medball Sit-ups
10 Medball Chest-pass against wall rt Leg left leg step
3 Rounds
10 Medball Sit-ups
10 Medball Chest-pass against wall rt Leg left leg step
Monday, February 5, 2018
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.
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.
Saturday, February 3, 2018
Thursday, February 1, 2018
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
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
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