HDW 2019-09-09

Happy Monday!!!

Weighed in at 232lbs. Need to clean up my diet. Took the doggies around the block on their 1 mile walk.

Then did a variation/scaled WOD from CrossFit RX programming

Warm Up: 500m row

3 rounds with 5min rest between rounds:

  • 35cal Assault Bike
  • 3 Power Cleans @ 135lbs.
  • 6 Push Ups
  • 9 Air Squats


A repeat (clean)

  • Lululemon Vintage Metal Vent Patterned Gray Top
  • Lululemon Vintage Run Responses aka Pace Breakers Black
  • Calvin Klein Ankle Socks
  • Nike Air Max


HDW 2019-09-06

Happy Fri-YAY!!!

Took doggies for their morning constitutional. Came back to find my AirPods on the floor and only one AirPod, the other must have been carried away by Ari, the notorious trouble maker.

Modified a WOD from my gym, CrossFit RX.

4 rounds for time:

  • 15cal assault bike
  • 3 banded strick pull ups
  • 6 knee raises
  • 12 deadlifts @ 135lbs.


  • Lululemon Metal Vent Gray T Shirt
  • Lululemon Dark Heather Blue Pace Breaker 9″ Shorts with Liner
  • Calvin Klein Socks
  • Nike Air Max


HDG WOD 2019-09-05

Took doggies for their mile walk around the block and did the following:

3 rounds for time:

  • 500m row
  • 10 dead lifts
  • 10 slam balls
  • 10 knee raises

with a 50 cal. assualt bike finisher


  • Old Navy Heathered T XXL
  • Under Armour shorts
  • Calvin Klein ankle socks
  • Nike Max Shoes

HDG WOD 2019-09-04

Took the doggies on their brisk 1 mile walk around the block. Then did the following workout:

3 rounds for time

  • 500m row
  • 10 dumbbell thrusters @ 25lbs ea
  • 10 Russian Kettlebell swings @ 53lbs.
  • 10 Banded tricep extensions

50 cal. Assault Bike Finisher


  • Lululemon Vintage Gray Patterned Metal Vent Top
  • Lululemon Gray 9″ Pace Breakers with liner

HDW 2019-09-02

Did the usual 1 mile with the doggies then a CrossFit style work our in the Home Dungeon Gym.

3 rounds for time:

  • 500m row
  • 10 deadlifts @ 135lbs.
  • 10 bent over row @ 30lbs.
  • 10 Shoulder to overhead @ 30lbs
  • 10 Ring rows palms facing down
  • 10 goblet squats @ 35lbs.

50cal Assualt Bike Finisher