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This is for Kelsee Bone :)

Friday, July 13, 2012

blacksheep workout of the day JULY 13


Buddy WOD Challenge
*everyone today will be partnered with SOMEONE. There will be girl teams, guys teams and co-ed teams depending on who shows up! Top teams from each category is are Champions of the Gym until Monday :-)
Event 1
As many Calories as possible in 3min on the AIR-DYNE
*P1 and P2 will alternate every 30 seconds
Event 2
Medicine Ball Thruster Throws AMRAP in 3min
P1 will “wall ball” throw to P2; ball must reach max height
Event 3
200ft Sand Bag Shuttle Run as many runs in 3minutes
P1 and P2 will alternate with 50/30 lb sandbag
Event 4
Box Jumps sets of 10 as many in 3 minutes
P1 will alt with P2
Event 5
Burpee Row of Death
P1- Rows 100m
P2- Does AMRAP burpees
repeat for max burpees…each partner must complete 100m row before doing their burpees


  1. Palmer:
    Strength: Push Press
    3 x 3 x 3 x 1 x 1 x 1
    maxed at 85# which is more than I've ever done! so stoked :)
    400M Run x 4
    *Rest exactly 2 minutes between each 400.
    Times: 1:09, 1:19, 1:22, 1:37

  2. ^that was for Friday 13th

    Saturday 14 workout:
    'Don't Drop the Baby'

    'Resting' partner must hold a 45/25 bumper plate (the baby) while other partner is doing work. If you let go or drop the bumper plate, working partner must immediately stop and switch. Break up the reps in each movement however you and your partner wish.
    80 Box jump - 20 inch for everyone
    80 Push ups
    80 Kettlebell swings 53/35
    80 Walking Lunges
    80 Knees to elbows
    80 Situps
    80 Burpees
    80 Double unders

    Me and my partner Tara finished in 24:48. We probably could have gone faster haha but poor Tara is new to crossfit :)

  3. July 14
    ran 3 miles 23 min half up hill

  4. syd


    5 rounds
    21 SDHP -24lb
    12 hand stand kick ups
    time: 9:04


    3 rounds
    12 dead lifts -85lb
    30 push ups
    time: 9:44

  5. july 16
    20 min total
    5 pull ups
    10 push up
    15 air squat
    I did 14 rounds and ended on 15th set of push ups
    used brown band and green band and switched to girl push ups

  6. A.M.R.A.P. - 30 minutes

    10 Box Jumps
    20 Squat thrusters
    30 Sit-ups

    Finished=11 rounds

    +3.5 mile run in 30 min

  7. 100 sit ups
    100 knees to elbows (supine)
    100 pushups
    100 air squats


    Jump rope : 10 min

  8. Rehab:

    Heat/Stem-15 minutes
    10 minutes Nustep
    10 minutes Bike
    5 minute Wall Slides
    10x3 leg extensions
    10X3 side leg extensions
    Ice/Stem: 15 minutes


    15 minute ab workout
    25 minute bike