"ANNIE" 2-24-2015

Warm Up

Run 400m

Focused Stretching

WOD

For Time:

50-40-30-20-10

Situps

Double Unders

Cool Down

Run 400m

Mobility Stretching

WOD 2-21-2015

For Time:

200m Row

Run 800m

400m Sled Pull @135/115lbs

Back in the Saddle!!!

Hello all,

I know it's been too long.  Well I'm back in the saddle again and more than ready to get things up and rolling again.  I recently moved to Oregon and started at my new Crossfit Box today; Crossfit Klamath.  Great facilities, coaches and people.  I have been through alot in the last few months and put on some pounds, so now it's time to lose all that and get back to where I was.  So join me on my journey and maybe I can inspire you all once again as well.  Remember, as always my friends, STAY FIT!!!

"The Iron Triathalon" 9-18-2014

Warmup

Focused Stretching

WOD--Linda

For Time:

Reps 1-20 Ladder

1.5% Bodyweight Deadlift

Bodyweight Bench Press

.75% Cleans

Cash Out

800m Run

The Iron Triathlon with Jason Khalipa and Dan Bailey

"9-1-2014" WOD

Warmup

100 Single Unders or 50 Double Unders

METCON

3 Rounds

10 Pushups

Run 100m

10 Froggy Jumps

Run 100m

10 Up/Downs

Run 100m

10 Jumping Lunges

Run 100m

Cashout

4 Rounds

Run Stairs

"Goodbye Bull" WOD

Although I write this blog, I want to take a moment to say thanks.  Tonight is my FINAL workout with my Minions of Fitness.  I want to express my deepest appreciation for being such a great group over the time we had.  I hope I made a difference in each and everyone's life?  I will remember you all.  Again, thank you guys.  Stay Fit!!

Warmup

80 "4 Count" Jumping Jacks

METCON

Run 1600m

30 Diamond Pushups

30 Squats

Swim 200m

Cash Out

ENJOY LIFE to it's Fullest!!

Burpee Pull-over

"Hungry Henry" WOD

Wrote this WOD up Special for our guy Henry who is going on Leave but since I am leaving this country and won't see him again, we destroyed it tonight.

Warmup

Focused Stretching

METCON

8 Rounds For Time

20 Kettlebell Swings

Run 200m with KB

Cash Out

Mobility Stretching

"8-22-2014" WOD

Warmup

Run 400m

Skill

3 Rounds

10 reps Kipping Pullups

10 reps Lunges

10 reps Box Dips

WOD

For Time:

Row 500m

50 Squats

Row 400m

40 Situps

Row 300m

30 Hand Release Pushups

Row 200m

20 Jumping Lunges

Row 100m

10 Burpees

"8-21-2014" Fight Gone Bad..ish

Warmup

Run 400m

3 Rounds

10 reps Pullups

10 reps Lunges

10 reps Squats

WOD

3 Rounds

EMOM-Rotate Every Minute, 1 Min Rest at end of Round

Row for Calories

Box Jumps

Kettlebell Swings @54/35lbs

Pullups

50m Sprint

Hand Release Pushups

CFHR Floor Press

"8-19-2014" WOD

Strength

Floor Press

3 reps @70% Max Weight

3 reps @80% Max Weight

3 reps @90% Max Weight

METCON

4 Rounds For Time

Row 500m

21 reps Burpees

Run 200m

Cash Out

Tabata Time: 20/10sec-8 Rounds

Low Planks

Dave Castro on the CrossFit Team Series

"8-16-2014" WOD

Warmup

Run 500m

3 Rounds

10 reps Hand Release Pushups

10 reps Pullups

10 reps Jump Lunges

METCON

8 Rounds For Time

14 reps Clean and Jerk @135/95lbs

14 reps Gassers (Sprint 100m)

Cash Out

3x15 reps GHD Situps

3x15 reps Back Extensions

"Awesome Amanda" Pool WOD

Warmup

Focused Stretching

WOD--Partners

4 Rounds

Partners 1 and 2 perform 20 reps of Pushups (10 Each)

Partner #1 Swims Length of Pool

Partner #2 Holds High Plank till Partner reaches end of pool.

Partner #2 then swims Length of pool.

Partners 1 and 2 perform 20 Air Squats (10 Each)

Total: 4 Rounds

Cash Out

30 Above and Underwater Kettlebell Swings.

X45 CrossFit Kinabalu - BBQ Pool WOD Party!

"8-14-2014" WOD

Skill

Double Under Progression

WOD-Chipper

10 Pullups

1 Box Jump

9 Pullups

2 Box Jumps

8 Pullups

3 Box Jumps

7 Pullups

4 Box Jumps

6 Pullups

5 Box Jumps

5 Pullups

6 Box Jumps

4 Pullups

7 Box Jumps

3 Pullups

8 Box Jumps

2 Pullups

9 Box Jumps

1 Pullups

10 Box Jumps

Cash Out

30 Hip Extensions

CrossFit - A Kipping Pull-Up Instructional

"8-13-2014" WOD

Skill

Kipping Pullup Progression

Beginner WOD

100 Squats

100 Situps

100 KB Swings

75 Squats

75 Situps

75 KB Swings

50 Squats

50 Situps

50 KB Swings

25 Squats

25 Situps

25 KB Swings

Intermediate WOD--Partners

4 Rounds For Time

Partner #1-Rows 500m

Partner #2-Back Rack Box Stepups on 12" Box @95/65lb Loaded Bar