Cross Fit Workouts!!! The Ladies

The Ladies:

Amanda

9-7-5 rep rounds for time:

Muscle-Ups

Squat Snatch (135 lbs)

*Angie*

For time complete all reps of each exercise 

before moving to the next:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Annie

50-40-30-20 and 10 rep rounds for time:

Double-unders

Sit-ups

*Barbara*

5 rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Chelsea*

Each min on the min for 30 min:

5 Pull-ups

10 Push-ups

15 Squats

Cindy

20 min. AMPRAP of:

5 Pull-ups

10 Push-ups

15 Squats

*Diane*

21-15-9 reps, for time:

Deadlift 225 lbs

Handstand push-ups

*Elizabeth*

21-15-9 reps, for time:

Clean 135 lbs

Ring Dips

Eva

5 Rounds for time:

Run 800 meters

2 pood KB swing, 30 reps

30 pullups

*Fran*

21-15-9 reps, for time:

Thruster 95 lbs

Pull-ups

Grace

30 reps for time:

Clean and Jerk 135 lbs

Helen

3 rounds for time:

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

Isabel

30 reps for time:

Snatch 135 pounds

Jackie

For time:

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

Karen

For time:

Wall-ball 150 shots - 20 lbs

Kelly

5 Rounds for time:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 lbs ball

Linda

10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Deadlift: 1½ Body Weight

Bench Press: Body Weight

Cleans: ¾ Body Weight

Lynne

5 rounds for max reps.

Bodyweight bench press 

pullups

Mary

20 min. AMPRAP of:

5 Handstand push-ups

10 1-legged squats

15 Pull-ups

Nancy

5 Rounds for time:

400 meter run

Overhead squat 95 lbs, 15 Reps

Nasty Girls

3 rounds for time of:

50 Squats

7 Muscle-ups

135 lb Hang power cleans, 10 reps

Nicole

As many rounds as possible in 20

minutes. Note number of pull-ups

completed for each round.

Run 400 meters

Max rep Pull-upsT

Working out, modification to cross fit.

Working out puts me in an incredible mood. I LOVE running, but I needed a cross train type of work out that I can do at home. I am pushed for time with school, teaching, and life. Gym's are so expensive and crossfit gym's are 3 times more. I have listed some that I do, and so can any person. This is 5 days, squeeeez them in!! All workouts can be modified :) (which I hope you increase in miles and times)


**NOTE: EACH DAY DRINK 30 Oz of WATER :) To get all of this water down in a day, I keep a water bottle on my desk at work. By 5:00, it has to be gone! This keeps me from eating the office's supply of M&M's

Day 1- Heart Attack

1 mile run, water break, 4 mins of a continuous rotation of the following: squats, mt. Climbers, jumping jacks, and knee highs. Take a ten second break in between each one and leaves 20 seconds of the routine.
This workout keeps your heart pumping!!! CALORIE BURNER

Day 2- Buns of Steel

1.5 mile run (try going longer if you can), water break, 50, that's right 50 of the following:


Squats, Mt. Climbers, Reverse Dips (on a kitchen chair), Lunges, Side Lunges, Push Ups, Crunches (modify them by different styles to work other areas). DONE!! You are sure to feel this in your booty tomorrow!!

Day 3- Bust it

3 MILES :) Get it done. Run a new route. Try at a new park or different neighborhood. Keeps you in good spirit not to look at the same scenery. And it is SAFE, change up your runs so nobody is watching.


Water break and BUST IT!! Double up on day 2 to 100 reps!!


Don't worry, take more water breaks if needed. 

Day 4- REST, Eat healthy, STRETCH and drink WATER

Rest is good every now and then, but the next workout you're going to hate.
Good Meal for Recovery: 
Breakfast- Egg Whites, Turkey Sausage, Apple
Lunch- Organic PB&J on whole wheat bread, banana, and raw carrots
Dinner- Baked chicken breast with a light seasoning with broccoli  
Snacks- Granola and honey 

Day 5- Torure :) Not really

Run 100 Meters, 10 Lunges, 100 Meters, 10 Squats, 100 Meters, 50 Crunches, 100 Meters, 20 Push ups, run a mile TIMES IT BY 3

Tomorrow, a full list of cross fit workouts :)