Sport #1
  • Crossfit
  • 1h 00m

DROM
3 rounds of Cindy
5 pull ups
10 push ups
15 squats

Filthy Fifty (31.30)
50 box jumps
50 KTB
50 kb swings (35)
50 alt lunges
50 push press (35)
50 wall balls
50 jumping pull ups
50 burpees
150 su/50 Du

Sport #2
  • Crossfit
  • 1h 00m

DROM
3 rounds of Cindy
5 pull ups
10 push ups
15 squats

Filthy Fifty (31.30)
50 box jumps
50 KTB
50 kb swings (35)
50 alt lunges
50 push press (35)
50 wall balls
50 jumping pull ups
50 burpees
150 su/50 Du

Sport
  • Crossfit
  • 1h 00m

DROM
10su
10du
10 straddle
10 skiers
10 alt
10 crossover

3 rounds:
5 dead lifts
5 power cleans
5 push press
5 good mornings

7 rounds:
10 thrusters
10 push ups
10 sit-ups

3 rounds:
10 over head lunges (25)
10 back ext

Sport
  • Crossfit
  • 1h 00m

DROM

5 walkouts
10 ironcross
10 scorpians
stretch

EMOM 10min
3x deadlifts (165)

500m row

21-15-19
power clean (95)
box jumps
pull ups

500 m row

Run
  • 26m 16s
  • 3.00 miles
  • 08m 45s /Mi

warm up @10.00
2 sets tabata first set at 7.34 amd second @7.26
last mile 8.57

Sport
  • Crossfit
  • 1h 00m

500m row
DROM

5 walkouts
10 ironcross
10 scorpians
10 hip circle
10 fire hydrants
10 hip pop ups

3-3-3-3-3 OHS (85)
really need to do these more

8 min AMRAP:
60 SU
10 kte

Sport
  • Crossfit
  • 1h 00m

2 min jump rope
DROM
Foam roller
Band stretch
PVC stretch
2 min jump rope

1000m row
3 rounds:
10 burped push ups
20 sit ups
30 sec handstand
40 lunges alt
10 pull ups
1000m row

Bike
  • 2h 00m
  • 26.15 miles
  • 13.08 Mi/hr

whitem5's Training Log


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