Fri 12/31

Rest day

Chicken burrito
Coffee with cream
Zone bar
Gorganzola salad
Tequila with seltzer and lime


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Thursday 12/30

Every minute on the minute for 30 minutes:

5 deadlifts
5 dips
5 box jumps

Completed 20 rounds

Coffee
Whole milk
4 eggs with Italian cheese
Chicken, salsa, guacamole, cheese, sour cream
Zone bar
Apple
Ice cream cone
Trout with hazlenut crust
Spinach


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Wed 12/29

20-40-60-80

Situps
Pushups
Squats
Jump ropes (200 every round)

Time of 42:30

Coffee
Whole milk
3 chicken tenderloins
Apple
Burger with cheese and peppers
Broccoli with g/f butter
Zone bar
Caesar salad no croutons
Steak Marsala
Chicken Bryan
Zucchini

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Tuesday 12/28

Rest day


Coffee
Chicken tenderloins with salt
Apple
House salad
12oz sirloin steak
Broccoli
Whole milk
Italian burger with tomato sauce, onion, green, yellow, and red peppers


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Monday 12/27

Wod:

2000 m row warmup

100 snatches (75 lbs)

Time 15:38

Coffee
Glass of whole milk
3 eggs
Berries
Zone bar
Beef stew with extra veggies
Apple
3 chicken tenderloins
Thai chicken salad

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Sunday 12/26

Black coffee
4 eggs
Mixed berries
Chicken tenderloins in olive oil
Green beans in olive oil and lemon juice
Apple
5 spicy chicken nuggets
2 tangerines
Beef stew with lots of veggies
Spaghetti squash with g/f butter

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Thursday 12/23

CF Total Score of 705

Thursday 12/16

Bench Press @115lbs 2-4-6-8-10-12-14-16
K2E 3-6-9-12-15-18-21-24
Air Squats 6-12-18-24-30-36-42-48

Time of 24:58

Wed 12/15

Warmup
1000m row

Strength work
Front squat (work up to a 1 rep max)
205lbs

WOD
20 Min Amrap
10 Push press @95lbs
10 KBS @24KG
10 Box Jumps with 24"box

7 2/3 rounds completed

Sat 12/11

3 Rounds:

400m run
15 pullups
50 squats
15 pullups

Time 22:30


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Thursday 12/9

Did this workout with a team of 4 people, and my team lost by about 2 minutes.

335 Bench press @115lbs
335 KBS @24kg
335 Dips with band
335 Box jumps

Time of 40:15

Tuesday 12/7

21-18-15-12-9

Power snatch @75lbs
WBS
K2E

Time of 29:15

Wed 12/1

"Nancy"

5 Rounds:

1/4 mile run
15 Overhead squats with 15lb. bar


Time of 23:30

Tue 11/30

50 Wallball
10 Pullups
10 Dips
40 WB
15 PU
15 Dips
30 WB
20 PU
20 Dips
20 WB
25 PU
25 Dips
10 WB
30 PU
30 Dips

Time of 27:35