Sweaty Inferno

5 min yoga warm up

AMRAP 15 min:

chin ups - 6 reps

jG pushups - 12 reps

plank front raises (#10 dBs) - 15 reps

# sets:    7

+ 20 min sprints outside  (1:30walk/30s sprint x 10)

360 Rep Badass Workout

5 min yoga warm up

sB squat/leg lift - 50 reps alternating

scorpio pushup - 15 reps each side

burpee knee raises - 30 reps

hanging leglifts - 25 reps each leg

sB clean/backward lunge - 50 reps alternating

plank jump and stretch - 50 reps

flying jump lunge - 50 reps

sBsquat/leg lift - 50 reps alternating

completion time:  24min 02s

 + JR 20 min JR (5s/30s -- 35 rounds)

Girl Gets Hot

5 min yoga warm up

hang cleans (#45) - 80 reps

kB alternate swings (#26) - 60 reps

inverted rows/knee tuck - 40 reps

surfers - 20 reps

bar jump over/knee tuck - 10 reps

completion time: 14min 51s

+ JR 20 min (5s/25s - 40 rounds)

CrossFit Unrivaled 6/22/11 + BONUS!

6 rounds for time:

power cleans (#65) - 5 rep

lateral burpees over bar (and back = 1) = 5 reps

time: 9min

BONUS BURN 2 rounds for time:

handstand chest taps - 10 reps total

sB alt swings (#30) - 10 rep each arm

handstand chest taps - 10 reps total

plank reverse fly (#10) - 10 reps total

time: 7min 47s

total wo time: approx 17min

+ 15 min field sprints -- 3 cone suicide drill:

rest 45s between each drill

# sets completed in 15 min: 11

Danny J's Mustache Mania Challenge

WE NOW INTERRUPT YOUR REGULARLY SCHEDULED WORKOUT FOR SOMETHING FANTASTIC!

Danny-j's Mustache Mania Challenge - Jun 22

100 Jump Rope

20 KB Swings (#26)

75 Jump rope

15 burpees

50 Jump Rope

10 Handstand (or decline) push-ups

25 jump rope

5 dead hang pull-ups

TIME:

round 1: 7min 36s

round 2: 15min 57s

+JR 20 min (5s/35 -- 30 rounds)

Turbo Fat Blaster

5 min yoga warm up

(all exercises performed with #12 weight vest on)

plie jump squats - 30 reps

tapping pushups - 30 reps

fwd/bkwd deep lunges - 30 reps total

v-ups - 30 reps

high knees 5/drop down - 30 reps

leg lifts - 30 reps

mnt. climbers - 60 reps

chair tricep dips - 30 reps

skater jump lunges - 30 reps total

one armasst'd pushups - 30 reps total

completion time: 15min 43s

+       JR 20 min (10/40s -- 24 rounds)

Feelin' Hot!

5/35s - 6 rounds

twisted mnt climbers - 28/26/24

knee hugs - 16/13/14

5/35s - 6 rounds

sB single leg dead lift/row (#30) L - 11/9/9

sB single leg dead lift/row R - 11/10/9

6 min cD:

knees to elbows - 4x

diamond runner pushup - 4x

# sets completed: 9

total WO time: 14 min

       20 min sprints:

       1:30walk/30sprint x 3

       8 min track sprints sprint long/walk bends #rounds = 3

       1:30walk/30sprint x 3

In Ruins

5 min yoga warm up

21-18-15-12 (reps)

First time through do 21 reps for all exercises. Second time through do 18 reps for all, third time through do 15 reps for all...etc

split jerk (45#)

donkey kicks

burpee box jumps (18")

inverted row/knee tuck

Completion time: 19min 54s

Perverted Punished From Hell

WOD 6/18/11:

JR 20min (5s/55s - 20 rounds)

Perverted punisher from hell Workout

3 rounds:

burpees - 20 reps

Side lunge jumps - 20 reps

jump rope jax - 50 reps

jG pull ups - 6 reps

jG hanging leg raises - 10 reps

ninja jump tucks - 10 reps

time: 15min 43s

+       Sprints outside (1:30s brisk walk/30s 100% sprint - 10 rounds)

Aubrie's Challenge #2 & Sprints

Thursday 6/16/11 WOD:

Sprints (1:30 walk/30 sprint all out - 10 rounds)

Since i ended up taking three days off training last week and didn’t start my twice a week sprints like intended to, i am starting them this week. I did them on thursday and i plan to do them again on sunday. ALSO - i’m going to apologise for my hang snatches before hand. This was my first time doing them and i’m sure my form is faaaaaaaaaaaaaar from perfect.

Aubrie's Challenge #2 - Jun 17

5 min yoga warm up

50 hang snatch (45#)

10 wall climbs to wall plank

50 mnt lunges

30 inverted rows knee tuck

Completion time: 17min 34s

I Like It Hard

10/50 - 3 rounds:

squat jump/bicep curl (17.5# dBS) - 16/14/14

4 min cD:

sB step over/lunge back 3 (alt) - 17 reps

10/50 - 3 rounds:

burpee/tricep dip 1----->amrap: 4.5/4.5/4.5

10/50 - 3 rounds:

commando knee hugs 1 ---->AMRAP - 3.5/4.5/4

10/50 - 4 rounds:

sumo deadlift/high pull (#65) - 14/11/10/9

10/50 - 3 rounds:

plank pushup/row (#15 dBs) - 14/10/9

+       jr 20 min (10/30 - 30rounds)

Booty Firm Up

Part 1: 20/20 – 6 rounds

Explosive star/plank to pike jump

Part 2:   “       “

Pike leg switch/seated bicycle

Part 3:     “         “

Monkey businesspushups/flying scissors

*Part 4:     “       “

dead lift touch downs R

dynamic pushups

deadlift touch down L

See Sweat Pour

AMRAP - 20 min

deadlift (#95) - 8 reps

Alt. plyo hops (30”) - 8 reps (each side)

pull ups/Chin ups (alt each set) - 8 reps

dB thrusters (#25 dBs) - 8 reps

# sets completed: 5.25

JR 20 min (10s/50s -- 20 rounds)

Aubrie's Thanksgiving Week WO: Tues

3 Rounds of the following:

Squat Thrust with Bent Row Chain (#55) - 1 ----> 5 reps

DB Push Up to Row (#15 dBs) - 20 Total Reps

Chin ups to Failure - 7/7/6

DB Single Arm Row (35#) - 12 Reps

Twisted Climber - 20 Reps Each Side

Stability Ball Crunch, Oblique Crunch - 20 Reps

Bench Reverse Crunch - 20 Reps

TIME: 22min 35s

Notes:

- aubrie did 5 rounds but I went heavier on some exercises and only did three.

+       JR 20 min (10/20s -- 40 rounds)

Amazing Abs

5 min yoga warm up

Part 1: 10/10 - 9 rounds

kick ups - ave. 16

mnt. climber peaks - ave 13

Part 2: 10/30 - 9 rounds

side plank knee tuck (alt) - 17/17/18/18/19

prisoner get up - 6/6/6/6

Part 3: 10/10 - 9 rounds

plank jumps - ave 8

kneehugs - ave 5

1)       24 min sprints outside (1:30 walk/30s 100% all out sprint -- 12 rounds)

Better Hard Than Soft

5 min yoga warm up

20 min cD -- go for max. sets!

overhead walking lunge (#25) - 12 reps

handstand chest taps - 6 reps

bench split hops - 12 reps each side (24 total)

plank pushup/rev fly (#10) - 12 reps

ball pike - 12 reps

box hops (20”) - 12 reps

# sets: 4 5/6

+ JR 20 min (5s/30s -- 35 rounds)

Kiss My Tight Ass

5 min yoga warm up

5/40s -- 24 rounds:

dynamic squats 37/34/35

sumo push up - 19/16/18

one leg bridge L - 29/29/30

one leg bridge R - 29/30/31

one leg burpee L - 6.5/7/7

one leg burpee R - 5.5/6/6.5

prisoner get up - 6/6/6.5

tricep leglift - 20/20/23

+       JR 20 min (5s/25s -- 40 rounds)

Prepping everything i need for my trip on friday! When i travel (and i travel a lot) i tend to pack more food than clothing so i’m always prepared and never have to eat some disgusting airport/airplane food. You can ALWAYS find somewhere to wash your clothes or buy more. You can’t always find acceptable food. Remember, just because you eat it, doesn’t mean its food.

My plane food:

- whey protein in shaker cup

- huge water bottle

- tea bags

- fruit

- pre cooked meat

- veggie sticks

- raw nuts

- protein lemon bars (recipe can be found in my notes on facebook)

- organic turkey jerky

Last time, i tried to go through security with a can of coconut milk. The TSA agent found it and shook it and since it is technically a solid at room temperature it didn’t make any noise so she looked at my all confused. When i informed her that coconut fat is SOLID AT ROOM TEMPERATURE and therefore they should let me on the plane with it, i could see i was thinking on a level well beyond her competence so she called in a fellow tsa agent for a second opinion. MISSION FAILURE! They made me surrender it...that dangerous, dangerous coconut milk.

The Get Slick 300

3 rounds of:

dead lift (#95) - 20 reps

kB swing/leglift L (#26) - 20 reps

kB swing/leglift R  - 20 reps

side burpees - 20 reps

sprinter abs - 20 reps

Time: 18min 53s

NOTES:

- totally thought i was going to die.

+       JR 20 min (10s/40s -- 24 rounds)