I heard somewhere that if you save the cheerleader, you save the world.

Week 03: November 11, 2012 – Sunday

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RUN:

Wod:

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Written by theclosetcheerleader

11/11/2012 at 12:25 PM

Posted in Crossfit, Fitness

Week 02: November 08, 2012 – Thursday

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Samson Stretch – 10×3
Overhead Squat – 10×3
Sit-ups – 10×3
Back Extensions – 10×3
Dips – 10×3

WOD:

20 Squats
30 Lunges
40 Toe Touches
50-second Wall Sits
50 Plyo Jumps

time: 15:40 – 2 rounds

Written by theclosetcheerleader

11/11/2012 at 12:15 PM

Week 02: November 05, 2012 – Monday

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Samson Stretch – 10×3
Overhead Squat – 10×3
Sit-ups – 10×3
Back Extensions – 10×3
Negatives – 10×3
Dips – 10×3

time: 5 rounds in 19:45 mins

Written by theclosetcheerleader

11/11/2012 at 12:08 PM

Week 02: November 04, 2012 – Sunday

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25 minute run

2 Min Lunges
2 Min Mountain Climbers

10 push ups + 15 tricep dips, alternately in 3 Mins

30 sec Regular Squats
30 sec Jump Squats
30 sec Regular Squats
30 sec Jump Squats

Written by theclosetcheerleader

11/04/2012 at 3:16 PM

Week 02: November 03, 2012 – Saturday

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WARM UP

Samson Stretch – 10×3
Overhead Squat – 10×3
Sit-ups – 10×3
Back Extensions – 10×3
Negatives – 10×3
Dips – 10×3

WOD 1

10 Push ups
15 Mountain Climbers
10 Jump Squats
15 Situps

5 rounds = 9:50 mins

(10 min rest)

WOD 2

80 Situps
70 Air Squats
60 Mountain Climbers
50 Burpees
40 Jump Squats
30 Hollow Rocks
20 Hand Release Push ups
10 Burpees

time: 18:34 mins

Written by theclosetcheerleader

11/03/2012 at 4:04 AM

Week 02: October 31, 2012 – Wednesday

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Samson Stretch – 10×3
Overhead Squat – 10×3
Sit-ups – 10×3
Back Extensions – 10×3
Negatives – 10×3
Dips – 10×3

WOD:

10 Burpees
15 Pushups
20 Plank Toe Taps
25 Scissor Abs
30 Squats

5 Rounds in 23:20 mins.

Written by theclosetcheerleader

10/31/2012 at 10:08 AM

Week 02: October 27, 2012 – Saturday

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(source)

*squats: 10lbs plates + 10lbs bar = 20 lbs

performance:

11 minute run

wod time: 7:34:54

***

today’s WOD was quite easier than the other that I’ve done but it really pushed to make a better time and I think I did. 🙂

I’ll make sure to do something more challenging for the next 2 days.

Written by theclosetcheerleader

10/27/2012 at 11:12 AM

Posted in Crossfit, Fitness

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