Some EastLangley CrossFit

Wod...

10-8-6-4-2

70 lbs pushpress

70 lbs thrusters

pullups

Burpee box jumps.

second workout 

30-20-10

KTE 

Jumping squats

Burpee's

Did the first workout with Mr. Howes who kept

me racing the whole time busting my a$$ 

loved this workout both actually they were brutal all the burpees oh man

that was brutal but very fun workout with some great encouragement!!!!

April Fools!

Happy April Fools.

WOD

 

Fran - 1:22

21-15-9 

Thrusters 

pullups   

Just kidding people hehe ( I thought it was Funny... :P ) 

Actual Workout Of the Day

4 rounds 

25-pullups

25-pushups

25-situps

25-squats

Time 20:02

This one was a bugger now I know how Angie is going to feel :S

I was a little upset with this workout because i really wanted to get sub 20:00 

on this workout but i really focused on technique throughout the entire workout especially

on those dang pushups! Cant wait for tomorrow seeya then :)

March 31st

WOD-Workout Of the Day.

2 Rounds

500 meter row- 2 min. pace

10 pushpress - 65 lbs

20 box step ups.

Back squat- 83% of pr 

2-2-2-2-2

weighted pullups

max for 3 rounds

weighted dips 

max for three rounds

FINISH 

25- K2E

Great workout was going up on the weights because i 

felt 83 % of my boy weight to be quite easy couldn't get to my max though 

2   -  2  - 2  -  2  -  2

115-125-135-145-145

CrossFit Hawaii!!!!!

Been a while since my last post but oh well :)

Hawaii is crazy it is soooo gorgeous down here i cant believe it.
All I want to do is go to the beach and do crossfit, missing CrossFit Langley big time.
CrossFit Maui is great awesome group of hard workers down here workouts since we have been here are

10-9-8-7-6-5-4-3-2-1
Pushups
Squats
Go for a quick swim between each set


The swim was definetly the hardest no matter
wich way you are going out or back in you are always against the tide
not the hardest workout but very fun (saw whales as I was doing my workout)

10 Rounds
"Cindy"

5 pullups
10 pushups
15 squats

The pushups were brutal on this workout i loved the squats tho.
Pullup bar had no chalk so the hands were stinging but not to bad. (Suck it up Buttercup).

CrossFit Total

Backsquat = 125, 140, 168
Strict press = 75, 80, 87
Deadlift = 228, 230, 243

Loved The lifting it was great to mix it up from all the cardio at the beach.


In teams of 4

1 mile run - 5:45
160 wallballs - 40 each
120 situps - 30 each
200 du's - 50 each

400m run carrying 20 lb med. ball

Fun workout not the hardest ever but definetly fun cheering everyone on.
Trying to get my 1 mile run under 5 :00.

Run to the beach from one side to the other and then back.
3 rounds

15 burpies
30 squats
50 situps

4 laps in pool then look for my easter present.

Awesome workout Mom and I did together. The burpies were the
hardest by far all around a great workout. Very fun day loved the heat
had a race with some random guy at the beach he sprinted the first twenty steps
and then gassed for the rest of the run.

warmup-400 m row: 1:20
3 rounds

15 thrusters - 30 lbs dumbells
30- pushups
30- situps
200m run.

Fun workout our last trip to crossfit maui we will miss you guys.


That is the end of our Hawaii CrossFits for now im sure Leanna Mom Dad and I will do another
one tomorrow tho. Cant wait to be back home with my CrossFit Langley fam. on Sat seeya there :)

The Journey begins!

Hawaii here we come.....

Right now we just checked into the red lion hotel in Seattle.

It was a long day of driving and watching movies in the back of the truck. 

But we made it to the outlet malls in one movie so it's all okay. 

Wanting to do a workout today Leanna and I were thinking Nicole but its pretty late we will probably just go for a swim when we get back from dinner. 

Missing everyone at CrossFit Langley already :) 

5 rounds

125m row

6 power cleans- 95 lbs

10 pullups

6 box jumps- high box

This was a BITCH one of the hardest i've done in a while.

the rows were all in the low 1:30/500m which was probably faster then I should

have been going. Pullups weren't to bad had to break up 3rd and 4th rounds. Box jumps were

probably my rest glad i didn't have to do 10. The power cleans were the hardest things ever

holy guacamole seriously those things were brutal. Maintained perfect technique throughout the whole workout tho hahhahaha that's not at all true my technique was hurting through

this one but still glad i RX'D it. All in all a great day martial arts was fun after crossfit although holding was hurting a bit but still a good workout.

Ladders 

1-2-3-4-5-6-7-8-9-10

Back squat- body weight

Pullups

rest two minutes then.

10-9-8-7-6-5-4-3-2-1

single arm DB split snatch-20% BW

Body rows.

Great workout I used very light weights for 

this workout so I could get stellar technique.

It was great getting to watch Leanna kick some a$$ 

at those squats, and seeing Michelle perfect her pullups.

Great job today everyone have fun training the military tonight 

DC and MS :).