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Home / CrossFit / Weekly Workouts Recap

Weekly Workouts Recap

Last updated August 29, 2016 by Kelly Nardo | Leave a Comment
This post contains affiliate links. Please read my policy page.

A recap of my weekly workouts from the previous week.

Weekly Workouts Recap

The beginning of the week was a struggle to get back on track in my workouts. By mid-week I was feeling great though! The week ended on my birthday and I did a bday WOD at CrossFit City Limits. How can you not workout on your bday?!

Sunday – CrossFit WOD

100 burpees for time

I finished in 5:47. I really didn’t feel like doing anything, but my friend on I settled on that to at least do something. I used to do this workout a lot when I was on vacation. I did PR on my time though!

Monday – CrossFit WOD

500m Row Time Trial

3 Rounds for Time
500m Row
400m Run
30 AbMat Sit-ups
20 SDHP (135/95)

We didn’t have enough rowers so I ran 500m instead. I finished the WOD in 21:05 using 80# (maybe…can’t remember).

Tuesday – CrossFit WOD

10×2 front squat @60% of 1RM – :30 rest
8×3 strict press 60% of 1RM – :25 rest

5 Rounds for Time
7 push press (135/95)
14 push-ups
21 double unders

I finished in 7:56 using 75#

Wednesday – Crush workout and CrossFit WOD

Crush Total Body day

20:00 AMRAP
15 clean & jerks
1:00 rest
start at 40% of 1RM C&J and add 5% every 15 reps

I usually don’t do 2-a-days, but it was the last class for two instructors at Crush, so I wanted to make sure I took it. And the CrossFit workout looked fun, so I did that too! I got 7 + 2 cleans and ended on 95#.

Thursday – rest day

Friday – 7.5 mile run

Saturday – CrossFit WOD

The Nardo
4 rounds for time:
400m run
21 kettlebell swings (70/53)
15 lateral burpees
9 squat cleans (135/95)

My birthday WOD!! I programmed this workout last year and decided to do it again. Here is the recap from last year. This year I went heavier in my squat cleans and used 80#. I was a lot slower than last year, even though the weight wasn’t too heavy. The kettlebells were the hardest for me! This workout is really tough, so if you are looking for a tough WOD, try this one! I finished in 24:21 using 53 (swings) and 80# (cleans). Check out the video here.

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