Chipper

  Fibonacci Chipper

144 Air Squat

89 Push Ups

55 Doible Unders

34 Pull Ups

21 3' box jumps

13 HSPU

8 Toes to Bar

500m Row

3 135# Squat Cleans

2 275# Deadlift

1 135# Bear Complex

1 Bar Muscle Up

27:18 (included time to set up the weight. Would have been a lot faster.)

Basketball. 3x3

HOOYAH

Steve

Cardio and Abs

15:00 row

3450m

Rest

15:00 row

3450m

Sit ups

3x50

Flutter kicks

3x50

WOD 8/11

Racquet ball 1 hour

15 min row: 2390m

Wednesday (7/24)

2x40min Row

1: 8309m

2: 8630m

Tuesday (7/23)

Heavy Cindy
:

AMRAP 20:

5 Pull-ups (10% BW DB)


10 On-the-bar push-ups


15 Squats (2x10% BW DBs)

11 rounds

Row with Athletes Without Limits.

My guess is around 10k.

Monday (7/22)

2x30min Row:

1: 4174m

2: 6613m

Good workout

15 mile bike ride
First 10 32:45
Second 5 slow 17:15

5 rounds of
20 sets of
1 knee raise on dip machine
1 straight leg lift dip machine

2000m row 8:20

Not much today

I am currently out of town for passover. I did a max set of pull ups at 13 some weighted pull ups and a speed 500m row

Pain Storm

Today was killer.

2 mile warm up

2000m row
200 push ups
300 sit ups
400 flutter kicks (4 count)
2000m row
Time: 49:30

2 mile cool down

Wanted to swim today but the pool was closed by the time I got there. Too bad.

HOOYAH!
Steve

Upcoming tournament

Today:

.5 mile run
12x135 back squat
12x155 back squat
3x12x135 back squat

On dip machine
7 knees to chest + 7 leg extensions
20s knees up 25lb hold
3 knees to chest + 3 leg extension
Repeated twice increasing the seconds of hold by five and then by 10 and the second set of knees and extension increased to 7

2000m row
7:56

2 mile run home

Over this weekend I will not be posting workouts but I will do my best to post scores and standings of my team in the baltimore mania tournament.

Heading to practice.

HOOYAH!

Night workout

1/2 mile run
3000m row 12:30 (2000m mark 8:20)
1/2 mile run

Mid afternoon workout

Morning:
30 minutes water polo

Afternoon:
Stair climber warm up
1 mile
118 step/min 7:00

3000m row 14min
75 push ups 1:45

"Cash out"
Set of 12 dead hang pullups

More to come later today

Row

Today:
.5mile run 4 min
2000m row 8:30
Min rest
2000m row 9:00
.5mile run 3:50

Wellness fair

Our school is hosting a wellness fair today and there is a crossfit station. WOD: 20 cal on rowing machine
And 20 burpees
Total time: 2:09