Ski

Downhill Ski, 3 hours

Ski

Downhill Ski, 2 hours

Run and Weights

Jog 5k

3 rounds each:
Lateral Pulldown Machine
Row Machine
Squat Machine
Bicep Machine

Weight Workout

3 rounds each:
Chest Machine
DB Flys
Sholder Press Machine
Lateral Raises
Ab Machine
Leg Machine

Crossfit

4 Rounds:
400m Run
10 each side, 35 lb One Arm Snatches
20 Sit Ups
5 150 lb bench press machine

Intervals

6 rounds:
2 min run
2 min active rest

Best 2 min, 581m, worst 520m.

Weight Machines

5 Rounds:
10 155 lb Lat Pull Downs
10 Ab Crunch Machine
10 155 lb Row Machine
10 Hamstring Machine

2 Rounds:
Incline bench curls

Crossfit

3 Rounds
30 Push Ups
3 Hand Stand Push Ups
30 Squats

Jog

Run 3 mi

Crossfit

Run 1.5 mi

8 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Run 1 mi

Sprints

6 times:
200m Sprint
200m Jog to Start

Crossfit

In NYC:

21-15-9:
95 lb Push Press
95 lb Deadlift
Knees to Elbows

Crossfit

At HBS:

3 Rounds:
10 Cleans
10 Pull Ups

5 min Row

Crossfit

50 Burpies

Jog and Crossfit

Run 1 mi

3 Rounds:
20 Knees to Elbows
20 Squats
20 Sit-ups

Run 1 mi

Time: 28 min

Jog

Run 3 mi
20.22 min

Jog and Crossfit

Run 1 mi

5 Round:
10 Pull Ups
10 Dips

Run 1 mi

Dodge Ball

Yup, Dodge Ball

Run

Run 5k, 21:30 min.

Jog

Jog 7.2 mi.

Crossfit

Run 1 mi,

5 times:
5 Pull Ups
10 Push Ups
15 Squats

Run 1 mi

Crossfit

5 Rounds:
10 Bench Press Machine, 135 lbs
20 Situps
30 Squats

Time:13 min`

Jog

Jog 20 min, ave pace, 7:40 min/mi

Weight Workout

4 Rounds
10 Lat Pulldowns, 130 lbs
10 Squats on Machine, 200 lbs

Crossfit

5 Rounds:
25 Double Unders
25 Pushups
10 65lb Tree Trunks

Jog and Crossfit

Jog 2.7 mi, easy

In the middle:
4 round:
5 Pull Ups
10 Push Ups

At the End
6 laps, stadium steps

Crossfit

21-15-9
400m run
12 40 lb Dumbell Cleans
12 30 lb Dumbell Push Press

Crossfit

Jog 1 mi

50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Jog 1 mi

Time: 28 min

Crossfit

Jog 1 mi

10 Rounds:
5 Pull Ups
10 Push Ups
15 Squats

Jog 1 mi

Lift

3 rounds:
8 Bench Press Machine
8 Shoulder Press Machine

3 rounds:
8 Squat Machine
30 Situps

Long Time No See

Jog 30 min, 3 1 min surges along the way

At the Pull Up Bar:

5-7-12:
Pull Ups
Dips

Jog

2 mi.

Jog

5k

Crossfit

Filthy Fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 42:06

Crossfit

5 Rounds:
15 115# Cleans
15 Dips

Crossfit

5 Rounds:
15 Box Jumps
15 Double Unders
15 Burpies
15 Pull Ups

Jog and Crossfit

Jog 4mi, Stop at 4 pull up bars

Pull Up Bar Stops:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Time: 59:23, Avg HR: 154bmp
Avg Time for Stops: 6:44

Intervals

8 Times:
400m run (Goal, sub 1:30)
rest 1:30 min

Avg Time: 1:24.5 min, Avg HR: 153

Crossfit

800m Run

6 Rounds (cut from 7):
7 135# Power Clean
10 Dips

800m Run

Time: 23:43, Avg HR: 134 bpm
830m run time avg: 3:25
Terrible form on cleans.

Crossfit

"Fran"
21-15-9
95# Thrusters
Pull Ups

Time: 11min, very slow

Jog

Jog 3 mi.

Crossfit Total

Max:
Sholder Press: 115 lbs
Squat: 205 lbs
Deadlift: 265 lbs

Total: 585 lbs

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