100 Day Burpee Challenge
84 more burpees done.
••Ben••
(iPhone iRonick)
CrossFit
100 Day Burpee Challenge
83 burpees done for time = 6:32
••Ben••
(iPhone iRonick)
8 week strength program WOD:
Squat Snatch 5-5-5-5-5
Squat Snatch 5-5-5-5-5
20 bench press
AMRAP 3min x2, 1min rest between
10 burpees + 10 squat cleans (95#)
Results:
95-105-115-120(1)
135#
1 + 10 burpees, 1 + 5 burpees (75#)
••Ben••
(iPhone iRonick)
100 Day Burpee Challenge
82 more burpees done this morning.
••Ben••
(iPhone iRonick)
8 week strength program WOD:
20 back squat (70% max)
20 back squat (70% max)
800m/400m/200m run, 1min rest between runs
800m/400m/100m row, 1min rest between rows
Results:
165# (too light)
Row – 2:55/1:27/0:21
Run – 4:14/2:11/1:27
••Ben••
(iPhone iRonick)
100 Day Burpee Challenge
81 burpees done.
••Ben••
(iPhone iRonick)
100 Day Burpee Challenge
80 burpees done this morning.
••Ben••
(iPhone iRonick)
8 week strength program WOD:
Complete each of the three following activities as a separate workout, complete at the highest intensity possible and experience the “Good Shit” Good Shit comes from Intensity.
1) Push Press 5-5-5-5-5
Rest 5 Minutes
2) Deadlift 20 Reps @ about 70% of 1RM, this will become your starting weight for a series of DL’s
Rest 7 Minutes
3) 3 Rounds for time
5 Push Press @ 185#
10 Burpees
15 walking lunges, each leg= 1
Results:
1) 135-145-155(4)-155-155(2)
2) 205#
3) 6:22 @ 135#
My wrist is dead! The 205# for deadlift was too easy and will need to go heavier next time. At the same time 135# might have been a but heavy for the met-con as I felt like I wasn’t keeping intensity.
••Ben••
(iPhone iRonick)
100 Day Burpee Challenge
79 burpees done.
••Ben••
(iPhone iRonick)
8 week strength program WOD:
5-5-5-5-5
Back Squat
This is followed by 8 cycles of 250 meter row followed by a 1 minute rest
Results:
205-225-225-245-255 Squats
51-54.4 row
••Ben••
(iPhone iRonick)