Rachael's Crossfit WOD Log 11/13/09

4 rounds of:

25 sit ups
400 meter run
20 step ups each leg (18 in box w/ 12 lb medicine ball)
20 dumbbell cleans each arm (20#)

additional strength:
10 back squats (x2) (30#)
10 air squats (x2)
10 bar cleans (45#)

Time of WOD: 55 mins.

Rachael's Crossfit W.O.D. Log 11/8/09

5 rounds of:

15 sumo squat - high pull (45#)
15 bench dips
20 sit ups
15 push ups (girlie)
400 meter run

time: 51 min WOD

additional: 200 single rope unders

Rachael's AP Log 11/4/2009

Zumba Class - 40 mins (moderate)

Rachael's AP Log 11/3/09

League Volleyball: 2 hrs

Rachael's Crossfit W.O.D. Log

Rest Day

Rachael's Crossfit W.O.D. Log 11/1/2009

Four rounds, each for time of:
800 meter run
(do rounds mixed w/ set below)

21-15-9 (sets)
Pull Ups (sub negative resistance work)
Barbell Thrusters (65# bar)

Strength:
Bench Press (45# bar - i was spent from the rest of the WOD)
5-5-5-5

Time: 55 min WOD

Rachael's Crossfit W.O.D. Log 10/31/09

3 rounds of:

400 meter run
10 push ups (girlie)
20 sit ups
20 box step ups each leg (w/ 12# medicine ball)

Additional strength & cardio:

15 Clean and press w/ 45# bar (periodic presses)
40 Kettlebell Swings (25#)
20 Kettlebell clean each hand (25#)

500 Single Rope Unders

(45 min. WOD)