Go Kaleo #46

4 min yoga warm up

20 min AMRAP:
40 squats
30 plank jacks
20 mtn climbers
10 burpees
15-30s btwn each round!
#rounds: 5  1/8th

+JR 20min (10/30--30x)

Burpee Sweat Workout

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4 min yoga warm up

 0s/59s -- 20 rounds (approx)

50 jump squats

50 pushups

50 jump lunges

50 tri dips on stairs

50 spider pushups

50 star crunches

Time: 18:32

+JR 20min (10/40--24x)

“Harry” X 2

4 min yoga warm up

3 rFT:

5x kB Dead lift each leg (#40)

5x Hang squat clean #65

5x split jerk #65

10x Burpees

time: 16:52

-   JR 20 min (10/20 -- 40x)

1)           rock climbing outside!!!!!!!!

wed eats:

710 - cappuccino shake, banana

11- 1.5 cup stoup, 1/4 bn squash, 4 zucchini “fries” 2 tbsp coc flakes, 3 tbsp raisins

3 - ground beef w/ salad, 2 tbsp guac & cuke, 1/2 cup nuts

8 - 1 cup jambalaya, 2 glasses red wine, small handfull of grapes

****OFF TO MARTHA’s VINEYARD FOR A WEEK!

Move Your Ass!

4 min yoga warm up

400m run

21 Row w/ feet on ball (#12wV)

21 dip station reptile Push Ups

400m run

15 Row w/ feet on ball

15 dip station reptile  Push Ups

400m run

9 Row w/ feet on ball

9 dip station reptile  Push Ups

400m run

6 Row w/ feet on ball

6 dip station reptile pushups

time: 13:34

1)           Jr 20 min (10/50s -- 20x)

mon eats:

740 - cappuccino shake, 2 pc dried papaya & 2 tbsp raisins

1115 - ground beef, 1/2 squash w/ coc. oil & 3 tbsp coc flakes

4 - 1/2 wf chicken salad, salad, grapes, 1/2 cup nuts

**if**

Tues eats:

740 - cappuccino shake & banana

1030 - 1.5 cup stoup & sweet potato, 1/3 cup nuts

3 - leftover wf chicken salad, salad, grapes, 2 tbsp coc flakes

730 - 2 eggs w/ salsa, baked zucchini “fries”

Just Say Hot

4 min yoga warmup

4 rounds for time:

27 Box jumps, (20")

20 Burpees

11 thrusters (#55)

time: 18:00

+           jr 20 min (10/30s -- 30x)

sat eats:

7 - cappuccino shake, banana

11 - leftover tomato basil chicken, sweet potato

245 - ground beef, salad, 2 pc papaya

8 - brat, few sweet tato fries, salad

Sun eats:

745 - cappuccino shake, banana, 2 pc papaya

1145 - tuna, 1/2 acorn squash, 1/4 cup shredded coconut

3 - 2 egg/broc scramble w/ salsa, 2 paleo crackers

6 - ground beef, salad & veggies

CF MBS 6/23/12

4 min yoga warm up

5 Rounds for time:
50 Double-unders
40 Sit-ups (1/2 reps w/ #25 plate)
30 Medicine ball cleans (#10)
20 Pull-ups (1/2 BW)
10 Handstand push-ups (1 riser)

time: 36:54

+           JR 20 min (10/20 -- 40x)

thurs eats:

7 - cappuccino shake, peach

1030 - 2 egg w/ salsa, sweet potato, 1 pc dried papaya

2 - tuna, veggies & guac

730 - salmon, salad, 1 glass red wine

fri eats

7 - cappuccino shake & peach

1045 - ground beef, sweet potato, 2 tbsp coconut butter, 1 pc dried papaya

2 - 2 eggs, salad, gauc & veg

8 - tomato basil chicken (1/2 cup), 1 glass red wine

CrossFit MBS 6/22/12

4 min yoga warm up

21-15-9 reps for time:

Back squat (#95)

Burpees

Pullups

time: 12:07

+           JR20min (10/40 -- 24x)

tues eats:

7 - cappuccino shake, peach, 1 dried papaya strip

1030 - chicken, sweet potato, 2 tbsp coconut butter

230 - bell pepper sandwich, salad, 1/3 cup nuts

730 - 1 cup leftover curry

wed eats:

715 - cappuccino shake, peach, 1 dried papaya strip

11 - 1 cup leftover curry w/ 1 oz tuna, sweet tato, 1 tbsp coconut butter

3 - 2 eggs, salad, gauc & veggies

7:30 - thai green papaya salad w/ shrimp & nuts