5-2-12

workout:
20 dumbbell push ups
20 dumbbell shoulder press (like a push press, except there's no hip drive; you solely strict press it up)
20 dumbbell lunges (grab on to the dumbbell) (10 lunges each leg so 20 total)
rest 4 minutes
x3

core:
n/a

skill work:
string 30 jumps before or after ; total 100 jumps minimum for jump rope.

*don't forget to stretch out your shoulders, you'll need to for this workout*

5-1-12

AMRAP 20
1 block run
100 single unders
20 dumbbell swings

I'm expecting you to get minimum of 3 rounds. Don't rush the single unders, keep a consistent pace and you'll be able to string them together.

core:
your choice

*do not forget to stretch your hamstrings and calves well prior and after this* warm up is very important, I'm hoping you spend around  7-10 minutes each day warming up.

http://crossfitwestchester.com/2012/04/512012-2/

4-30-12

workout:
100 air squats
50 hand-release push ups
50 chair dips
25 inverted rows

*20 minute time cap*

core:
2 max planks

4-27-12

AMRAP 12
20 Weighted Squats
20 Dumbbell Thrusters
7 hand-release push ups

Feel the burn in your legs.

4-25-12

workout:
5 rounds
10 single leg tricep dips (5 each leg)
10 Clap Push ups (try to do this without knees at first)
10 Dumbbell rows (10 each arm)
TIME LIMIT: 24 minutes 

*the single leg tricep dip is basically a regular dip, except you have one leg on the ground, and the other leg extended forward and as straight as possible

core:
50 reps of sit up machine
30 sec plank

*string 30 singles for jump rope work*

4-24-12

AMRAP 15
8 Pike Push Ups
8 Bear Crawls

core:
50 hollow rocks

*jump rope work*
string 25 singles before you stop

I know you say you won't be able to do the pike push ups, but try it! Where your head will be, put newspaper or something so you won't have to put your head all the way to the ground. Make it around an inch or 1 1/2. Aim for 5 rounds. Good luck !

4-23-12

workout:
5 Turkish Get Ups (each arm; total=10) *
15 hand-release push ups x4

*skip the fetal position part. Go relatively slow with these. Pick up speed as you get comfortable with the movement. Remember to keep the arm with the dumbbell locked straight all the way through the movement. Remember, the arm you have up, you'll have the leg on the same side up. When you get up, you're getting up to the opposite side, so it will not be like a sit up. Good luck.

core: n/a

do jump rope work