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Home / CrossFit / Weekly Workouts Recap

Weekly Workouts Recap

Last updated June 4, 2017 by Kelly Nardo | Leave a Comment
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A recap of my weekly workouts from the previous week.

Weekly Workouts Recap

Happy Memorial Day! This is coming to you later than normal so I’m going to keep it short. I have been enjoying the long weekend and have taken a little break from working. I am usually always trying to work on something blog related or meal prep related and the past two days I have pretty much disconnected from technology (well except from a few Instagram stories). It’s nice to enjoy the long weekend and just be present in the moment.

We just finished up Murph this morning and it was a great workout! I will recap on it next week. I hope everyone is enjoying their long weekend and taking some time for yourself!

Sunday – CrossFit City Limits open gym workout

In a group of 5 — 1 person working at a time:
10 sandbag back squats
5 sandbag deadlifts
75′ sandbag walk
5-10 calorie sprint on the assault bike

We made this up on the spot and just did it going down the line of people – each round is supposed to be a sprint. So work as hard as you can during your time. The sandbag I used was 60# for the squats and 100# for the deadlifts and walk. I did 5 calories on the bike. The guys I did it with used 100# for squats, 140# for deadlifts and walks, and anywhere from 7-10 cals on the bike.

Monday – CrossFit City Limits endurance workout

4 rounds:
run 400m
row 400m
*rest 2:00 between rounds

I finished in 21:46

Tuesday – rest day

Wednesday – CrossFit City Limits workout

Every 2:00 for 22:00:
20/15 calorie row
10 chest to bar pull-ups

I did 12 calories on the assault bike and did 4 C2B + 4 kipping pull-ups each round.

Thursday – CrossFit City Limits workout

20:00 AMRAP
200m run
14 dual KB deadlifts (70/53)
20 abmat sit-ups

I got 8 + 1 sit-up RX

Friday – CrossFit City Limits workout

3, 2, 1, 1, 1, 1, 1 front squats

For Time:
100/80 calorie assault bike
50 power snatches (75/55)
25 lateral burpees

I finished in 14:05 RX. I worked up to 150# (a new PR) in my FS, but pretty sure I could do more. I hate squatting.

Saturday – CrossFit City Limits workout

4×1 snatch high pull + full snatch
5×1 snatch
2+2 clean and jerk
5×1 clean and jerk – go up each time

3 RFT:
400m Run
30 box jumps (24/20)
30 Wallballs (20/14)

I finished in 15:05 RX

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Filed Under: CrossFit, Fitness, WOD, Workouts Tagged With: CrossFit, Fitness, WOD, Workouts

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Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

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