Sean's Workout Log

[Sean Kufel]

Weighted push-ups & pull-ups

CrossFit.com 151108

4 rounds, each for time of:
800-meter run
Rest as needed between efforts.

3:40, 3:46, 3:57, 3:59

[Sean Kufel]

Saturday November 7

CrossFit.com 151107

Snatch 1-1-1-1-1 reps
115-135-145-F155-F155-155

Outlaw CrossFit 151102

“Death By”: Burpees & Thrusters 95/65#

On minute 1 perform 1 Burpee/1 Thruster,
on minute 2 perform 2 Burpees/2 Thrusters,
on minute 3 perform 3 Burpees/3 Thrusters…..

continue until the clock catches you.

7 minutes complete

[Sean Kufel]

CrossFit.com 151110 (scaled)

For time:
10 squat cleans, 135 lb.
30 toes-to-bars
30 box jumps, 24-inch box
10 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
10 thrusters, 115 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead

26:00 cap
DNF, Completed 8 burpees

[Sean Kufel]

Front Squat ME in 0:45
Rest 1:15
7@135#, 2X5@205#

Conjugate CrossFit 151110

50 Calories Rower
50 KB Swings
60 Wall Balls
50 KB Swings
50 Calories Rower

20:05 @ 24kg

[Sean Kufel]

Friday November 13

CrossFit.com 151112

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

14 Rounds

Saturday November 14

Conjugate CrossFit 151114

5 Rounds for Time:

400 Meter Run

50 Double Unders

16:00

Monday November 16

CrossFit.com 151115

Push press 1-10-1-20-1-30 reps

165-135-185-105-205-75
870 lb.

[Sean Kufel]

CrossFit.com 151116

4 rounds, each for time of:
1,000-meter row

3:46, 3:57, 3:59, 4:06

[Sean Kufel]

CrossFit.com 151118

Back squat 1-10-1-20-1-30 reps

255-225-295-195-325-135
1,430 lb.

[Sean Kufel]

Friday November 20

Outlaw 151118

Outlaw Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

26, 144 BPM
24, 168 BPM
22, 156 BPM
22, 156 BPM

Saturday November 21

For time:

Outlaw 151120

5 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders
4 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders
3 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders
2 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders
1 Rope Climbs 15′
15 Thrusters 75/55#
30 Double-Unders

32:26