Rachael's Crossfit W.O.D. Log 12/29/09

did an AM workout - don't really like mornings - but i try :-)

1,600 meter run
(1 minute rest in between each 400 meter)

60 sit ups

15 air squats
20 back squats (30#)

Time: approx 45-50 mins.

Rachael's Crossfit W.O.D. Log 12/17/09

REST DAY

Rachael's Crossfit W.O.D. Log 12/16/09

50 Box Step Ups w/ 10# medicine ball (25 each leg)

15 Swings (25#)

50 dumb bell press (25L/25R)

50 Sit ups

800 meter run (divided by two 1 min rests)

50 Sumo deadlift high pull (35#)

15 Swings (25#)

50 Air Squats

15 Swings (25#)

50 One arm Clean 25# dumbbell (25L/25R)

800 meter run (divided w/ two 1 min rests)

300 single rope unders

10 bar clean and jerks (45#)

20 seated dips

Time: 60 mins.

Rachael's Crossfit W.O.D. Log 12/14/09

3 rounds of:

400 meter run
25 sit ups
10 push ups (girlie)
300 single rope unders
15 dumbbell push press (40#)
10 bar cleans (45#)
15 back squats (35#)

additional cardio:
400 meter run
300 single rope unders
10 dumbbell push press (40#)

Time: 50 mins.