Crazy 8

Airdyne Warm Up = 400 Calories - 31:26


Crazy 8

8 Rounds
8 Push-ups
8 Sit-Ups
8 Squats
8 1 Leg KB DL @70lbs
8 KB HPC @70lbs
8 Cal AD

29:13

10 Min Core

Dumbell Down Fall

 Airdyne 30 min Warm-Up
315 Calories

DB DownFall

5 Rounds
5 Man Makers
10 DB Lunges @40lbs
15 T2B
20 Calorie AD

22:43

AMRAP 15

Airdyne Warm-Up - 500

 ARMAP 15

3 Power Clean @135lbs
6 Front Squat @135lbs
6 Burpees
3 Dips
12 Situps

6 Rounds

Gamechangers

After a bumpy flight home I was feeling a bit ill so I thought I would do some cardio to see if that would make me feel better.   The Gamechangers show caught my eye and it was very interesting.   Got me all fired up and I crushed the 1 Hour ride.  I also did some band work which was great

1hour AD - 1029 Calories

October 25 2019

Airdyne Warmup 350 Calories


WOD

50 Cal AD
40 Deadlifts
30 T2B
20 Hang Power Clean
10 Dips
50 Cal AD

15:52

21-15-9

Airdyne Warm-up 300 Calories

21-15-9
Calorie Row
Front Squat
HR Pushup

5 Min Rest

9-15-21

Bike
Push Jerk
Pullup

23:52

Hotel WOD

@0 Minute Peloton Ride Followed by 10 min Core Wod

plus 3 rounds of KB Flow

Recovery Day

Recovery Day

400 Cal - Airdyne

3 Rounds

20 Dumbbell Press
10 Each Side Landmine Deadlift & Rotational Press

Soccer

Player with the Over 40's since Tris had a game yesterday and he needed the rest. We lost 3-0

Partner WOD

 30 Min AMRAP

Partner A

Sled Push/Row

Partner B

10 Box Jump Overs
15 Ball Slams
20 Situps

Brutal Reentry

 Airdyne - 400 Cal warm up 28:38

4 Rounds

6 C&J @135
10 Pullups
20 Pushups
30 Situps
40 Calories

23:51

Hotel Vitale WOD

30 minute Peloton Digital Ride

Followed by Dumbell movements

Sunday Funday

 400 Calorie Airdyne WOD

20 Minute Workout

5 Deadlifts
5 Hang Cleans
5 S2OH
250 minute Row
20 Cal Airdyne

5 Rounds plus 5 reps

Motherbook Gym

Triplet for Series

Airdyne Warm-Up 300 Calories

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

Burpees
DB Thruster
Situps


11:22


100 AD Cool Down

Pain Parade

Airdryne Warmup - 351 Calories

Pain Parade

5 Rounds for Time

• 30 calorie Assault Air Bike
• 25 AbMat Sit-Ups
• 20 Dumbbell Lunges
• 15 Kettlebell Swings (53/35 lb)
• 10 Push-Ups
• 5 Dips

25:06

primal.swoledier Wod

Airdyne Warm-up - 401 calories

6 Rounds

5 Deadlifts @275lbs
10 Explosive Step-Ups

from
primal.swoledier

Monday Morning Fatigue

250 Cal AD challenge

WOD

24-21-15-9

Airdyne
S2OH @115lbs
Deadlift @115lbs

Time 13:55 

Sunday AD & Soccer

Airdyne Warmup - 450 Calories

Dedham Community Soccer

Saturday workout and Celtics

Airdyne Warmup -450 calories

20 Min EMOM

6 Pushups
6 Jumping Lunges
5 Split Stance Rotational Slams each side

Chipper at the D

Warm Up

30 Sec X 4 rounds

jump rope
Hollow rocks
Kips
OHS


20 Minute AMRAP

100 Dubs
50 Wall Balls
40 Calorie Row
30 DB Snatch alternating sides
20 T2B
10 Bar Muscle Ups

1 Round plus 153

Goat Day

Wartm Up

8-10 minutes of line drills


EMOM 20

Odd - Goat 1 - OHS @95lbs
Even   Goat 2 - GHDs

Crossfit at the D - Mircle - Go

 Warm-Up
10 minute
3 strict pull-up
6 Push Ups
15 Sec Plank

Strength

EMOM 1:30  x 6
 1 - Front Squat with 3 sec pause
 1 - Front Squat


Mircle - Go  20 min Cap

5 Rounds
200n Run
15 Cal Row
9 Strictt HSPU

16:29

Crossfit at the D

Warrm Up

2 Rounds

1 Min Row
1 Min Spidermans
1 min inch Worms

+ Barbell Warmup


Strength

Every 1:30 x 6

1 Clean Pull
1 Power Clean
1 Low Hang Power Clean

WOD

4 min Amrap X4


15 Burpee over box
21 Cleans
27 Calorie Row

Rest 4 Min
rd 1 135, rd 2 115, rd 3 95w
57,54,57

135, 155, 165,175,185, 195