Go Kaleo #71

Go Kaleo 71
AMRAP 15 min
20 plank rows #17.5, 10per arm (modified knee plank)
20 thrusters #40, 10 each arm
20 swings #26, alternating arms
# sets: 5

**Part 2: BONUS 5 min!
10/20s -- 10x
concentration curl R #15 -11/12
concentration curl L -11/11
dB chest press #15 -11/13
one arm pu R -6/8
one arm pu L -9/8

ZWOW #63

6 min warm up

ZWOW #63
*15 min AMRAP
dB one leg step ups #20 - 10x each
kB sumo deadlifts #40 - 20x
dB one leg step ups - 10x each
elevated one leg bridge w/ dB #20 - 12x ea
dB one leg step ups - 10x each
dB split squats #20 - 12x ea
# sets: 2

+ Row 5 min (920m lvl 6)

Muscle Madness

6 min warm up

Muscle Madness 
5rft:
wide squat/leglift #75 - 8x
lat pulldown #146 (^?) - 8x
hammer curl/bent raise #15s - 8x
BB front squats #50 (^?)  - 8x
reverse fly/row/90 deg row combo #12s - 8x
kB DL L #30 - 8x
kB dL R - 8x
OH tri ext #30 - 8x
time: 23:13

Super Charged

6 min warm up

Super Charged
P1: 3rft
30 BB wide squats #75
20 pu
time: 7:59
THEN......
P2: 3rft
15 dB curls #17.5s
12 lat raises #10s
12 dB split squats #17.5s (^)
time: 9:01

total time: 17 min

+ JR 3 min (10/20s -- 6x)

THAT IS THE END OF JUMP ROPING FOR ME :(((((((((

To Arms! Two Arms!

6 min warm up

To Arms! Two Arms!
AMRAP 20min
lat pulldowns #136 (^?) - 8x
walk over ugi pu - 8x
kB curl to press L #26 - 8x
kB curl to press R - 8x
ugi wide mtn climbers - 8x (each)
# sets: 5 2/3

Holy nausea today :((((((((((((((( Started during warm up. Not sure if it is the exercises or the fact that it's 86 billion degrees out...probably both.

Fully Stacked

6 min warm up

Fully Stacked
10/50s -- 18x
BB back squats #55 -15/15/15
BB one leg dLs- 13/9/10
dB squat lift & rotation #25 - 5/5/5
ugi 2 leg bridge (don't touch) - 23/20/20
10 mtn climbers/10 pu (or knee tuck pu) - 9/9/9
toe touch abs (**plank instead!) - no more planks. this hurt in a bad way.

Sorry guys, I'm super sick of food journaling (never mind the fact that I can't remember what I did 5 seconds ago) right now so I'm not going to. It's basically the same maybe a little less because it's been hot.

CF Mama

6 min warm up

CrossFit Mama

3 rounds for time of:
Row 500m (lvl6)
1 Round of Walking Lunges #20s
50 Air Squats
time: 22:48

Triumphant

6 min warm up

Triumphant
20/40s -- 18x
dB squat #25s -17/18/18
dB bent row #20s -22/20/21
tricep dips on dip station -16/18/17
dB chest press w/ knee up (forgot twist!) #20s -14/16/15
dB 3 pt bi curl #15s - 4/5/4
dB front raise/lat raise/bent over flys #10s -5/5/4

Mama Power

6 min warm up

Mama Power

15-12-9-6
Thrusters #45
Walking lunges #45
Mtn runner pu
Row (150m, 120m, 90m, 60m - lvl7, 8, 9, 10)
time: 17:30

+JR 3 min (10/20 -- 6x

total workout time: 20 min

tues eats:
815 - protein hot chocolate w/ nana
1230 - chicken salad, mashed tato, apple, dried papaya

4 - 3 egg omelette w/ broccoli, alm cheese, turkey ham & celery w/ gauc

830 - paleo chicken fingers, asparagus, a few swt tato fries, apple

Zap Fat

6 min warm up

Zap Fat
10/50s -- 20x
alternating pogo jump (one leg dL & jump) - 17/17/18/18
BB stationary lunge L #40 - 14/14/12/12
dB leg kick back w/ opp tri kick back L #12 (*^*) - 17/18/20/18
dB leg kick back w/ opp tri kick back R - 19/18/20/20
BB stationary lunge R - 13/13/12/11

sun eats
830 - protein shake w/ 1/2 nana
12 - leftover chicken stuffed tato 1/2, melon, walnuts, blue chips
4 - 3 egg omelette w/ turkey ham and broccoli, mixed green salad w/ home made dressing, raisins
830 - chicken 2/ salsa, salad w/ home made dressing
945 - 2 apples

mon
8 - protien shake w/ 1/2 nana
1130 apple
1230 black bean and steak salad w/ salsa and gauc
230 dried papaya, walnuts
630 chicken, mixed green salad w/ home made dressing, celery & hummus, crackers
9 - protein apple sauce, apple & pB

Lift & Tone

6 min warm up

Lift & Tone
4rft:
dB pu/bi curl/oh press #15s - 8x
dB OH front lunge & twist #15 (4 ea) - 8x
BB front squat & press #40 - 8x
BB 5 bent row, 3 bi curls, 1 oh press #40 - 8x
time: 27:56

Go Kaleo #58

6 min warm up

Go Kaleo #58
5 RFT:50 sB dead lifts #30
max rep bent over rows #40 (25/36/35/37/40)
time: 21:47

thurs eats
830 - protein hot chocolate & banana
1145 - leftover chicken stuffed tato 1/2, 2 apples, nuts
330 - pumpkin protein bread, blue chips
6 - carrot & hummus
930 - thai shrimp w/ veg, strawberries

fri
7 - protein pancakes w/ 1/2 nana, strawberries
1130 - leftover chicken stuffed tato 1/2, a few crackers, 1 tiny apple
130 - nuts
5 - protien hot chocolate, blue chips
830 - leftover thai shrimp w/ veg
945 - peach

Dreamin' Of The Beach

6 min warm up

Dreamin' of the Beach

10/50 -- 15x
BB front squats #40 -14/13/12/12/8
JR
lat pulldown #126 - 15/15/15/15/14

+ Row 5 min (lvl6) 915m

total workout time: 20 min

tues eats:
730 - protein shake w/ 1/2 nana
1145 - 3 eggs omelette w/ turkey ham & bell pepper, dried pineapple & cashews, 2 tiny apples
3 - pumpkin protein bread w/ ghee, 1 slice leftover paleo pizza
530 - nuts, watermelon
830 - bbq chicken & bean stuffed tato 1/2, apple

wed:
830 - pumpkin protein bread w/ 3 kiwi
1215 - leftover chicken stuffed potato, nuts
3 - chicken salad, grilled veggies, 2 apples
5 - protein strawberries and cream, veggies & hummus
830 - leftover chicken stuffed tato (only 1/4 tato)
945 - strawberries