Sean's Workout Log

[Sean Kufel]

CrossFit WOD (as Rx'd)

CFWU x3

155-lb. Clean & Jerk, 30 reps

13:45

70 Sit-ups
30 KTEs

2-1/2 hours sand volleyball

[Sean Kufel]

W/U: 1000m Row

CrossFit WOD

"Angie"

21:54 (PR)
(29:35 on Feb. 16, -7:41)

Two volleyball matches, for the championship!

[Sean Kufel]

CrossFit Cleveland WOD

W/U: 30 Double-unders/400m Run/30 Wallballs, 21 lb.

For time:

1000m Row

21-15-9
115-lb. Jerk
24" Box Jump

Total time: 13:10

150 GHD Sit-ups

1hr45min sand volleyball, 4's.

[Sean Kufel]

CrossFit Cleveland WOD: Tabata Day

W/U: Tabata Row (920m)

Tabata Intervals:

Sumo Deadlift High-Pull, 65 lb. (74)
Push-ups (90)
Pull-ups (40)
DB Thrusters, 25 lb. DBs (40)

Total: 244

Tabata Handstand holds

Incidentally, this sequence is a real killer.

160 GHD Sit-ups
Muscle-up practice and ring dips

[Sean Kufel]

BW: 200.2 lbs.
BF: 17.2%
MM: 40.5%

CrossFit Cleveland Outdoor WOD

W/U: 4 Rounds:
6 Burpees
40-yd. Dash
12 Walking Lunges
6 Shuttle Runs

WOD: For time:

10 Push-ups
20 Squats
x3
500m Run
10 Pull-ups
20 Sit-ups
x3
500m Run

12:55

70 Sit-ups

"Cool-down:" 3 Rounds:

6 Burpees
6 Shuttle Runs
40-yd. Dash

[Sean Kufel]

W/U: OHS/Sit-ups/Back ext./Dips

CrossFit WOD
(As Rx'd)

15 Handstand Push-ups
1 L-Pull-up
13 HSPU
3 LPU
11 HSPU
5 LPU
9
7
7
9
5
11
3
13
1 HSPU
15 LPU

22:26

120 Sit-ups

[Sean Kufel]

CrossFit Cleveland Outdoor Field Workout

W/U: 800m run
Shuttle runs, 300 yds. total
Snatch form work (PVC)

5 Rounds for time (with partner):

10 PVC Snatch
10 Partner-assisted Handstand Push-ups
200 yd. overhead med ball toss & run

15:41

40 Sit-ups w/med ball cycle
60 Sit-ups
Free-standing handstand practice

[Sean Kufel]

W/U: 3 Rounds, 5 Pull-ups/10 Push-ups/15 KB Swings

CrossFit Cleveland WOD:

For time:

1600m Run
9 Thrusters, 115 lb.
800m Run
15 Thrusters, 115 lb.
400m Run
21 Thrusters, 115 lb.

22:20

"Cool-down:"
21-15-9
Pull-ups
Push-ups
Sit-ups
Squats

8:05

85 Sit-ups

2-1/4 hrs. sand volleyball

[Sean Kufel]

CFWU x2

CFC WOD: "Nancy"

5 Rounds for time:

400m Run
15 OHS, 75 lbs.

19:32

130 Sit-ups/Hanging knees-to-elbows

Handstand and cartwheel practice.

Yes, cartwheels. Because I felt like it. Handsprings, eventually?

[Sean Kufel]

CFWU x2

CrossFit WOD

AMRAP in 20 Minutes:

15 Push-ups
12 Ring dips
9 Push presses, 115 lb.

6 Rounds (+5 Push-ups)

I seriously underestimated this workout.

200m Farmer's walk w/55-lb. KBs
80 Sit-ups