Run

ran 2 miles

WOD Today

Warm Up

Max rounds in 20 minutes:

95# Thrusters x5
95# Hanging Cleans x 7
95# SDHP x10

5 rounds

I was very tired doing this...Workout was at noon and I had not eaten much or very well. Still shaking 30 minutes later

Friday Gym Workout

CFWUX3

Squats 3x5x205
BP 2x5-185
Incline DB #55 3x10
Pullups 7,7,7
DB Press 30# 3x10
Up Rows 105# 3x4
Curls
Tris

Ski

XC Ski at Fanshawe with Tammy for about 45 minutes

Todays Workout

Spin for 30 minutes...intervals
12 pullups
20 Pushups

Catch Up Post

Two days of XC skiing in Muskoka and a day of skiing here in London. 45 minutes per session.

cycling

Cycled for 56:23

Inspired by Gym Jones

New Warm Up

10 two hand KB
10 one hand KB
10 single count cleans
Dragon Walk
Dragon Walk with weight
10 weighted Squats
10 Cossacks with weight
10 KB snatches
10 box jumps
10 snatches


For time:
Four rounds
95# snatches x 12 (used 75#)
12 Box Jumps
Time: 7:55:88

Today

Cycle 40 minutes

Friday Dec 12

Squat Warm Ups

5 sets of squats
185#x 3 sets, 205x 2 sets

Cycling

Cycled for 35 minutes

Misc Workout

10 min on stair climber
10 min on rowing erg
5 minutes on spin cycle

5:00 Minutes of KB swings-100 swings

Curls for the girls

Cycle

Spin bike
28 minutes

Cindy

CFWUX3

As many rounds in 20 minutes of:

5 pullups
10 pushups
15 squats

16 rounds

Cycling Starts

Spin cycle for 20 minutes

Lifting Workout