Sport
  • Crossfit
  • 1h 15m

DROM
500m row
5 walkouts
10 Spider-Man lunges
10 ironcross
10 scorpions
10 hip circle
10 fire hydrants

"RAY" (20.34)
15 deadlifts (155)
20 box jumps
25 pullups ( jump ups)
5 rounds

Stretch

Sport
  • Crossfit
  • 1h 15m

DROMS
500m row
3 rounds:
10 back ext
7 push ups
7pull ups

21-15-9
KB thrusters(2x25)
Ring dips
Sit ups
TTB

4x500m row

Sport
  • Crossfit
  • 1h 00m

DROM
Jump rope
25 wall balls/wall seat
50 push ups/hold plank
50 lunges/OH hold w/25 bumper
100 jump tuck/situps

Sport
  • Crossfit
  • 1h 00m

DROM
3 rounds:
10 su
10 alt
10 du
10 co

3 rounds:

  • 15 plank
  • 15 rt side
  • 15 lt side

  • Flower pushups

    5 HSPU
    10 one arm snatch (35)
    75 su
    10 HSPU
    20 one arm snatch (35)
    150 SU
    15 HSPU
    225 SU
    30 one arm snatch (35)

    Off DAY
    Bike
    • 45m
    • 10.20 miles
    • 13.60 Mi/hr
    Sport
    • Crossfit
    • 1h 30m

    400m run
    DROM

    EMOM 10 minutes
    KB swings (44)

    12 AMRAP:
    200 run
    20 wall ball
    20 box jumps

    3x400@8.00
    stretch

    Sport
    • Crossfit
    • 1h 00m

    DROM

    35 squat snatch

    stretch

    tabata KB swings
    tabata sit-ups

    whitem5's Training Log


     November 2013 
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    Time
    Distance
    • July's totals
    • June's totals
    • 2014 totals
    • 2013 totals