Devon Akmon

I just completed my first month of CrossFit. Below is a summary of the Workouts of the Day (WOD). On average, I worked out three times per week. Occasionally, due to conflicts with my schedule, I attended only two sessions per week. The summary below does not include other forms of training that have taken place over the past month, including running and spinning workouts. On a final note, I did not include the warmup routines in the pictures of the workouts. Generally, the warmup included: 200 meters rowing, 10 air squats, 10 push-ups, 10 lunges, 5 pull-ups, 5 PVC arm rolls; as many sets as possible for 8 minutes.

October 21, 2011 CrossFit WOD

October 24, 2011 CrossFit WOD

October 26, 2011 CrossFit WOD

October 31, 2011 CrossFit WOD

November 2, 2011 CrossFit WOD

November 7, 2011 CrossFit WOD

Timed results from the November 7, 2011 CrossFit WOD

November 9, 2011 CrossFit WOD

Saturday, November 12, 2011 | WOD: “Nicole”

Goal: AMRAP (As Many Rounds as Possible) in 20 Minutes:

Run 400m
Max Rep Pull-ups

Score total number of pull-ups and rounds completed.

Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar and touch the ground. Chin should clear the bar and there should be full range of motion. Touching the ground terminates the round and you must run 400m. This is the “penalty”. Re-gripping is allowed provided you do not touch the ground. Goal is to perform the highest amount of pull-ups you can in 20 minutes.

Final score: 39 pull-ups

Workout of the Day (WOD) for November 14, 2011

Workout of the Day (WOD) for November 16, 2011

Workout of the Day (WOD) for November 18, 2011