I often get asked what I do for working out since I don’t go to a Crossfit Box, but do Crossfit workouts. So, I post what I do each week. Feel free to try and beat a time and let me know. I always love the competition.

Sunday

Strength

Back Squat
5@40% (170)
5@50% (215)
3@60% (255)
3@ 70% (300)
3@80% (340)
3++@90% (385)
Reps: 6

WOD

3 Rounds of

20 WALKING Lunges PER LEG! With Kettlebells in each hand (55#)
15 KB Swings (55#)
10 Front Squats (135#) clean from floor

THEN

200 Double Unders

Time: 23:21

Monday

Strength

Strict Press
5@40% (60)
5@50% (75)
3@60% (90)
3@ 70% (105)
3@80% (120)
3++@90% (135)
Reps: 5

WOD

AMRAP 4 minutes (3 ROUNDS with 1 minute rest between rounds)

2 Wall Walks
4 Push Ups
6 Box Jump
8 Sumo Dead Lift High Pulls (95#)

Rounds: 8 + 6 Box Jumps

Wednesday

Bench Press:
5@40% (95)
5@50% (110)
3@60% (135)
5@65% (145)
5@75% (165)
5 PLUS @85% (185)
Reps: 5

WOD

5 Rounds for time

20 Steps (each leg) Overhead walking Lunges (45/35)
10 Push Ups (Hand Release)
10 Ring Rows
40 Double Unders

Time: 23:36

Friday

For time

50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press (45)
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings (55)
50 Jumping pull-ups
50 Box jump, 24 inch box

Time: 33:35