11.12.2012

Week 7

Sunday Nov. 11 - Day Off

Saturday Nov. 10 - Doah! Where'd I leave my pedometer!?!


Friday Nov. 9 - crossfit: 7 rounds of: 7 box jumps, 7 ball slams, 7 burpies, 7 sit-ups

                                     7 wall ball shots, 7 kettle bell swings, 7 calories on rowing machine
                                     completed in 26 min 20 sec

Thursday Nov. 8 - crossfit: 21 sit-ups, 3 kettle bell swings, 18 sit-ups, 6 kettle bell swings

                                           15 sit-ups, 9 kettle bell swings, 12 sit-ups, 12 kettle bell swings
                                           9 sit-ups, 15 kettle bell swings, 6 sit-ups, 18 kettle bell swings
                                           3 sit-ups, 21 kettle bell swings -- repeat twice

Wednesday Nov. 7 - Elliptical 35 min 


Tuesday Nov. 6 - crossfit: 3:15 min 5 rounds (completed 4 sets each round)

                                         3 dumbell thrusts, 6 push-ups, 9 squats

Monday Nov. 5 - crossfit: 21 ball slam, 120 jump rope, 21 burpies

                                        15 ball slam, 90 jump rope, 15 burpies
                                         9 ball slam, 60 jump rope, 9 burpies

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