A recap of my weekly workouts from the previous week.
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The beginning of the week was a struggle to get back on track in my workouts. By mid-week I was feeling great though! The week ended on my birthday and I did a bday WOD at CrossFit City Limits. How can you not workout on your bday?!
Sunday – CrossFit WOD
100 burpees for time
I finished in 5:47. I really didn’t feel like doing anything, but my friend on I settled on that to at least do something. I used to do this workout a lot when I was on vacation. I did PR on my time though!
Monday – CrossFit WOD
500m Row Time Trial
3 Rounds for Time
500m Row
400m Run
30 AbMat Sit-ups
20 SDHP (135/95)
We didn’t have enough rowers so I ran 500m instead. I finished the WOD in 21:05 using 80# (maybe…can’t remember).
Tuesday – CrossFit WOD
10×2 front squat @60% of 1RM – :30 rest
8×3 strict press 60% of 1RM – :25 rest
5 Rounds for Time
7 push press (135/95)
14 push-ups
21 double unders
I finished in 7:56 using 75#
Wednesday – Crush workout and CrossFit WOD
Crush Total Body day
20:00 AMRAP
15 clean & jerks
1:00 rest
start at 40% of 1RM C&J and add 5% every 15 reps
I usually don’t do 2-a-days, but it was the last class for two instructors at Crush, so I wanted to make sure I took it. And the CrossFit workout looked fun, so I did that too! I got 7 + 2 cleans and ended on 95#.
Thursday – rest day
Friday – 7.5 mile run
Saturday – CrossFit WOD
The Nardo
4 rounds for time:
400m run
21 kettlebell swings (70/53)
15 lateral burpees
9 squat cleans (135/95)
My birthday WOD!! I programmed this workout last year and decided to do it again. Here is the recap from last year. This year I went heavier in my squat cleans and used 80#. I was a lot slower than last year, even though the weight wasn’t too heavy. The kettlebells were the hardest for me! This workout is really tough, so if you are looking for a tough WOD, try this one! I finished in 24:21 using 53 (swings) and 80# (cleans). Check out the video here.
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