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.