12/31/2016 Workout

Crossfit Cindy:  20 rounds 5-pull ups / 10 push ups / 15 squats/ with breaks

Total  100 pull ups /with band assist / 200 push ups / 325 squats

Alternating; 5 rounds pull ups / 5 rounds chin ups

Workout On Minute

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120
 100 pull-ups  22-miinutes (band assist)
Min 1-5  5- dips (feet assist) Ladder
2- min full squat hold

12/26/16 On Minute

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120
Min 1-20  5- R/L bent rows per minute (20 Kg bell)

various stretches

12/30/16 Crossfit Cindy

20 minute workout:
1 round = 5-pull-ups / 10 push ups/ 15 squats
14 rds plus 2 pull ups / 10 push ups / 15 squats
Total:  72 pull ups / 150 push ups / 225 squats

12/21/16 Workout

Min 1-5       6-burpees
Min 6-10     7-burpees
Min 11-15   6-burpees
Min 16-20   5 burpees 
Total: 120

12/19/16 Workout

86 yard bear craw @ 1:52

12/18/16 Workout

10 minute exercise:

1 round = 10 pushups / 10- jumping jacks. 
AMAP

Result:14 Rounds & 9 pushups. 
Total: 149 pushups / 140 jumping jacks.

10/12/2012  20 rounds
11/14/2012 21 rounds

12/15/16 Workout

Min 1-5  6 -burpees
Min 6-10  7-burpees
Min 11-15 - 6 Burpees
Min 16-20 - 5 Burpees
Total120
 5- superman pushups.

12/13/16 Workout

46 yard bear crawl @1:42.  Need to do more.
5x5 Goblet squat (16k) / 5 pull-ups (band assist)
5x5 bent curls (2-15#dbs), / 5- pull-ups (band assist)
5x5 curl-OHP (2-15# dbs) / 5- pull-ups (band assist)
5 minute full squat hold

12/10/16 Workout

86 yard bear crawl @1:40
43 yard bear crawl / return lunge walks (42)
50' left/right hand OH walk/ return left/right hand rack (16k)
5- superman push-ups
5- 5 pull-ups 5- second negatives
3- 10 second holds at top of pull-up

12/08/16 Workout

46 yard bear crawl @1:53.  Need to do more.
5x5 Goblet squat (16k) / 5 pull-ups (band assist)
5x5 bent curls (2-15#dbs), / 5- pull-ups (band assist)
5x5 curl-OHP (2-15# dbs) / 5- pull-ups (band assist)
5- superman push-ups
5-Negatives pull-ups

12/07/16 Workout

46 yard bear crawl @ 2:03.  Need to do more.
5x5 Goblet squat (16k) / 5 pull-ups (band assist)
5x5 bent curls (2-15#dbs), / 5- pull-ups (band assist)
5x5 curl-OHP (2-15# dbs) / 5- pull-ups (band assist)
5- superman push-ups

12/3/2016 Workout

10 rds. 1-4 squat/hand walkout/pushups @ 9:34
3 rds  1-4 reverse rows (ladder).