Rachael's Crossfit W.O.D. Log 1/27 & 1/28/2010

1/27

1,600 meter run (400/800 meter runs w/ 1 min rests)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups - each leg (16 inch box w/ 10# medicine ball)

additional strength:
15 back squats x 3 (40# bar)
5 squat/snatches/press x 3 (45# bar)
10 dips x 3 (half body weight only)
8 arm curls x 3 (23# dumbbell)

TIME: 55 mins approx.

1/28
REST DAY

Rachael's Crossfit W.O.D. Log 1/23, 1/24 & 1/25/10

1/23

1,600 meter (run & uphill speed walk)
400 single rope unders
60 sit ups

1/24
REST DAY

1/25/10

1,600 meter run (400 & 800 meter run w/ 1 min rest in between)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups (16 in box) w/ 10# medicine ball

3 rounds of:
15 back squat (30# bar)
10 front squat, push press jerk (40# bar)
10 sumo squats (35# dumbbell)

Time: 50 mins approx.

Rachael's Crossfit W.O.D. Log 1/18 - 1/21 2010

1/18/10

1,600 meter run (400/800 meter runs w/ 1 min rests)

30 misc crossfit WOD

Time: 50 mins.

1/19/10
REST DAY

1/20/10

1,600 meter run (400/800 meter runs w/ 1 min rests)

3 rounds of:
20 sit ups
12 push ups (girlie)
step ups (10# ball) each leg

300 single rope unders
15 sumo squats (35# dmbell) (X3)

Time: 50 mins.

1/21/10
REST DAY

Rachael's Crossfit W.O.D. Log 1/14 & 1/15 2010

1/14/2010

Rest Day

Activity: 30 walk

1/15/2010

1,600 meter run (400/800 meter runs w/ 1 mins. rests in between)

3 rounds of:
20 sit ups
10 push ups (girlie)
20 step ups each leg (18" box w/ 10# medicine ball)

additional:
400 rope unders
30 deadlifts
10 curls (20# dumbbell)

Time: 50 mins. approx.

Rachael's Crossfit W.O.D. Log 1/13/10

1,600 meter run (400 & 800 runs w/ 1 min. rest in between)

4 rounds of:
20 sit ups
10 push ups

2 rounds of:
20 dumbbell cleans each hand (20#)

additional strength:
400 single rope unders
30 sumo squats (35# dumbbell)
20 bar press (45# bar)
20 dumbbell curls each arm (20#)

Time: 55 minutes (approx.)

Rachael's Crossfit W.O.D. Log 1/12/10

REST DAY FROM CROSSFIT

Rachael's Crossfit W.O.D. Log 1/11/10

1,600 meter run (400 meter runs w/ 1 min rests in between)

3 rounds of:

20 sit ups
10 push ups (girlie)
20 wall balls (12# weight)

additional strength:
3 rounds of: 15 back squats (30# bar)
3 rounds of: 10 bar push presses (45# bar)
20 dips

Time: 50 mins. approx.

Rachael's Crossfit W.O.D. Log 1/9/10

1,600 meter run (400 meter runs w/ 1 min rest in between)

3 rounds of:
20 sit ups
10 push ups (girlie)
20 step ups (16 inch box) each leg (w/ 10# ball)

additional strength:
30 dumbbell push presses (40# total)
20 dumbbell cleans each hand (20#)
10 air squats
20 back squats (30# bar)

Time: 50-55 minutes (approx)

Rachael's Crossfit W.O.D. Log 1/6/10

1,600 meter run (400 meter runs w/ 1 mins rests inbetween)

Four rounds of:
20 sit ups
10 push ups (girlie)
15 kettlebell swings (25# weight)
20 Box step ups (w/ 10# weight) each leg

additional strength:
20 back squats (30#)
20 front squat & press up (30#)

Time: approx 50 mins.

Rachael's Crossfit W.O.D. Log 12/4/09

1,600 meter run (400 meter sprints w/ 1 min rests in between)

3 rounds
20 sit ups
12 push ups (girlie)
5 air squats
back squat (30# weight)

additional strength:
16 bar cleans (45#)
20 dips
16 dead lift (100#)

Time: 50 mins.