Workout of the Day (WOD)

WOD-Brought to you by CrossFit Jersery Shore:

Kettlebell/Bodyweight Deck of Cards:

• Hearts = Deck Squats w/KB
• Clubs = Knees to Chest
• Diamonds = Push Ups
• Spades = Ring Rows

You can do the entire deck, make it as difficult as you want. Due to time I set my Gymboss for twenty minutes.

24 hr. fast today.

WOD

2 Hour Bike Ride

Rode the short ariport route with the 6a.m. arches crew. Was not feeling well from lack of sleep the two previous nights so my average speed is low. I also did this ride fasted. My last meal was lunch the day before. Details

WOD

WOD-Brought to you by CrossFit Jersery Shore:

20 Minutes of Bells

• 5/5 Kettlebell Swings
• 10 Pushups
• 5/5 Dumbell Snatches
• 5/5 Dumbell Push Press
• 5/5 Dumbell Squats
• 5 Pullups
• 5 Evil Wheel Roll Outs

3 Rounds in 20 Minutes

WOD

Sprint 8

• Run 5 minutes
• Sprint 15 sec. Rest 1 minute x 8
• Run 5 minutes

WOD

Spin Class

1-hour at East Lake YMCA

WOD

Run

Morning: Run 3.4 miles at 8:04 avg. pace. Details

Cycling

Afternoon: Work got in the way of my bike ride.

Workout of the Day (WOD)

The nice weather has kept me outside with little time in front of the computer. I though I would post my workouts to keep the content current. Feel free to comment.


WOD-Brought to you by CrossFit Jersey Shore:

Tabata in the Courtyard
6 rounds of 20 seconds work/10 seconds rest at each station. Complete all six rounds before moving to the next station.

• Jumping pull-ups
• Mountain Climbers
• Air Squats (hold the 10 sec. rest at the bottom)
• Burpees
• Kettlebell or dumbbell high pulls
• Dumbell push press

Nothing left when I got to the push presses.