March 31 Morning WOD

3 Rounds For Time

800 Meter Run

30 - KB Swings

30 - Barbell Thruster

Warm up:

Junkyard Dog

6 sprints

20 ball slams

My WOD

800 Meter Run - 4min bike, 800m Row, 400m Row 400m run

30 - KB Swings (26#)

30 - Barbell Thruster (45#)

Time: 24:42

GREAT WOD today. Love these cardio ones. Nice to break up the run with row and bike.

March 29 Lunch WOD

25:00 AMRAP

100 - Walking Lunges

30 - Wallballs

20 - Push Press (75#/105#)

10 - Ball Slams

Warm up:

5 euro pushups

30 situps

30 jumping jacks

My WOD

100 - Walking Lunges

30 - Wallballs (16#)

20 - Push Press (75#)

10 - Ball Slams (20#)

Total: 2 complete rounds plus 100 lunges and 30 wallballs

Really tough WOD. Lunges hurt and lost a lot of time on them. I really wanted to get to 3 complete rounds. next Time!

March 27 Lunch WOD

LYNNE

5 Rounds of Max Reps:

Body Weight Bench Press

Pull Ups

Record number of reps per each round

Warm up:

4:00min bike

21 Barbell Press (45#)

15 KB swings (26#)

9 pushups

My WOD

Body Weight Bench Press - 175# x3

Pull Ups - Purple band x2

I am so weak at bench presses. Happy with 175# but will need to improve on that!

March 26 Evening WOD

Klepto

4 Rounds For Time

27 - Box jumps

20 - Burpees

11 - Squat Cleans (115#/145#)

Warm up:

Bear crawls

Sprint

Side steps

My WOD

4 Rounds For Time

27 - Box jumps

20 - Burpees

11 - Squat Cleans (90#)

Time: 26:30

March 25 Open WOD 12.5

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups........

My WOD

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups - blue band

Thruster, 6 reps

6 Chest to bar Pull-ups- blue band

Thruster, 9 reps

9 Chest to bar Pull-ups- blue band

Thruster, 10 reps

I was super happy with my performance on this WOD. I tried to get at least 1 chest to bar pullup but it was so difficult. Next year I will kill this WOD!

March 24 Morning WOD

I. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Pull Ups

Rest 1:00

II. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Push ups

Rest 1:00

III. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Sit ups

Rest 1:00

IV. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - KB Swings

Rest 1:00

V. 4:00 Running Clock

400 Meter Run

Time Remaining

10 - Pull Ups

10 - Push Ups

10 - Sit Ups

10 - KB Swings

Warm up:

2 rounds-

2 mins jump rope

20 lunges

My WOD:

I. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Pull Ups (blue) - 16

II. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Push ups - 36

III. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Sit ups - 29

IV. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - KB Swings (26#) - 33

V. 4:00 Running Clock

400 Meter Run

Time Remaining

10 - Pull Ups

10 - Push Ups

10 - Sit Ups

3 - KB Swings

March 22 Lunch WOD

5 Rounds For Time

20 - Knees To Elbows (KTE)

10 - Plate (10#/25#) ground to OH Burpees

Every 3:00

30 Second Wall Hold

2 - Handstand Push up

Warm Up:

2 rounds

20 situps

10 Euro pushups

10 lunges

My WOD

5 Rounds For Time

20 - Knees To Elbows (KTE)

10 - Plate (25#) ground to OH Burpees

Time: 20:59

Ground to overhead burpees with a 25# weight was tough. I needed to finish before 21mins. I didn't want to do the wall hold and pushups again!

March 21 Lunch WOD

WOD

Hanging Cleans (10-1) Working towards 1 rep max

"L" Pull Up (2-20)

10-2

9-4

8-6

7-8

6-10

5-12

4-14

3-16

2-18

1-20

Warmup:

4 sprints

15 pushups

3 sprints

20 squats

2 sprints

5 burpees

My WOD

Hanging Cleans (10-1) Working towards 1 rep max

"L" Pull Up (2-20)

10-2 55#

9-4 65#

8-6 75#

7-8 85#

6-10 95#

5-12 105#

4-14 115#

3-16 135#

2-18 145#

1-20 165#

Nice WOD today. Setting a PR for Hanging cleans! Also, set a PR for L pullups, 2. Very excited to do that!

March 20 Lunch WOD

4 Rounds For Time

20 - Unbroken Deadlifts ( 65#, 75#, 135# or 185#)

400 Meter Run

10 - Unbroken Box Jumps

Rest 2:00

Warmup:

20 Mountain climbers

20 squat jumps

20 pushups

My WOD

20 - Unbroken Deadlifts 135# first Rnd, 115# last 3

400 Meter Run

10 - Unbroken Box Jumps (small box)

Rest 2:00

Time: 23:03

It was awesome to finally get into the new BOX and complete a WOD. It was so nice out I was glad to see that there was running in the WOD. 135# was pretty heavy and I didn't think I could get through the other 3 rounds with it unbroken, so I dropped down. My times for the 4 rounds were around 4:15 - 4:20 with my last coming in at 4:03, 13 secs under my first time.

March 18 Open WOD 12.4

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20#

90 Double-unders

30 Muscle-ups

My WOD

150 Wall balls 20#

6 Double-unders

0 Muscle-ups

This was a true test for me. I was excited to just get through the wall balls! I really had nothing left when I started the DU. I am shocked I got six! I finished the wall balls around the 10:30 mark which gave me a min and a half to get something for DU. In all I am happy with what I accomplished. Next sunday is the last Open Games WOD. Lets hope it is a good one!

March 17 St. Patty's Day Morning WOD

Run 1 Mile

100 Sit ups

200 Push Ups

300 Air Squats

Run 1 Mile

Warmup:

Box Jump Path

My WOD

Run 1 Mile - 10:46

100 Sit ups

200 Push Ups

300 Air Squats

Row 1/2 mile

Run 1/2 mile

Time: 51:56

The mile run was great! I think I found a form I can use for running some distance. No issues with my knees even the next day! We all broke this into 10 rounds. Worked out really well. I should have did level 1 knowing I was going to do the open WOD 12.4 then next day.

March 15 Lunch WOD

WOD

Strength: Squat Clean

2-2-2-2

Skill: GHD Sit up

4:00 AMRAP

10/10 - Flutter Kicks

20 - Sit ups

Warm Up:

2 rounds

1 min jump rope

15 squats

15 situps

1 min wall hold

My WOD

Strength: Squat Clean

2 - 85#

2 - 95#

2 - 115#

2 - 145#

2 - 155#

2 - 165#

4:00 AMRAP

10/10 - Flutter Kicks

20 - Sit ups

Total: 3 rounds

This was my first time doing squat cleans. I started off really light and made it to 165# I am happy with that. I started losing my form at 165# so I stopped. I might have gotten 170#.

March 14 Lunch WOD

25:00 AMRAP

15 - Jump the box, dynamax ball or plates

200 Meter Run w/KB

20 - Bench Press

Warm Up

3 rounds

1min jump rope

15 wall balls

15 lunges

My WOD

15 - Jump the dynamax ball

200 Meter Run w/KB

20 - Bench Press 135#

Total: 5 rounds +15 BP

I enjoyed this WOD. First time running with a KB and it proved to be challenging. I am weak when it comes to bench presses. I hope to work on those more in the future.

March 13 Lunch WOD

WOD

10 - Standing Press (50% max # )

Max Rep Chin ups (2 hands reverse grip)

10 - Standing Press (60% max)

Max Rep Chin ups

10 - Standing Press (70% max)

Max Rep Chin Ups

5 - Standing Press (80% max)

Max Rep Chin Ups

5 - Standing Press (90% max)

Max Rep Chin ups

5 - Standing Press (100% max)

Max Rep Chin Ups

Post Max Weight & total number of chin ups

Warmup:

shuttle runs

2 rounds

10 pushups

20 situps

My WOD:

10 - Standing Press (50% max # ) 55#

Max Rep Chin ups (2 hands reverse grip) 6

10 - Standing Press (60% max) #65

Max Rep Chin ups 5

10 - Standing Press (70% max) 75#

Max Rep Chin Ups 7

5 - Standing Press (80% max) 95#

Max Rep Chin Ups 7

5 - Standing Press (90% max) 105#

Max Rep Chin ups 6

5 - Standing Press (100% max) 115#

Max Rep Chin Ups 8

1 max rep for standing press: 135#

March 12 Evening WOD

WOD

Code Red

(30-20-10)

400 Meter Run

Hanging Cleans (55#/75#)

KB Goblett Squat

Hollow Rock

KB Swing

Warmup:

4 rounds

3 pullups Blue band

9 squats

My WOD

Code Red

(30-20-10)

400 Meter Run x3

Hanging Cleans (75#)

KB Goblett Squat (26.5#)

Hollow Rock

KB Swing (26.5#)

time: 21:43

Nice cardio WOD. Really hate hollow rocks. I really enjoyed running the 400m.

March 8 Lunch WOD

WOD

30 - Handstand Push Ups

40 - Pull Ups

50 - KB Swings

60 - Sit Ups

70 - Burpees

My WOD

30 - Handstand Push Ups (Box)

40 - Pull Ups (Green)

50 - KB Swings (26#)

60 - Sit Ups

70 - Burpees

Broken into 10's

Time: 17:40

This was a tough WOD. Breaking it up into 10's made it much easier. I actually enjoy WODs like this. More cardio the better!

March 7 Lunch WOD

10:00 As Many Reps as Possible

Power Snatch

Men

30 - 75#

30 - 135#

30 -165#

WArmup:

3 rounds

400m

Row, Run, 2min bike

My WOD

30 - 75#

16 - 135#

This WOD was part of the Crossfit Open games this past week. Nice to see where I stand with others.

March 6 Lunch WOD

WOD

4 Rounds For Time

20 - Ring Dips

4 - Tire Flips

40 - Hand Release Push Ups

Warm up:

30 situps

20 lunges

10 bear crawl

5 burpees

My WOD

4 Rounds For Time

20 - Ring Dips (Blue band)

4 - Tire Flips

40 - Hand Release Push Ups

Time: 21:20

Handrelease pushups sucked. Those took most of my time. Love tire flips.

March 5 Evening WOD

WOD

12 - Thrusters (115#/135#)

50 - Double Unders

10 - Thrusters

40 - Double Unders

8 - Thrusters

30 - Double Unders

6 - Thrusters

20 - Double Unders

4 - Thrusters

10 - Double Unders

Warmup:

2 rounds

400m run or 500m row

15 pushups

15 situps

15 OHS (PVC)

My WOD

12 - Thrusters (75#)

2:30 singles

10 - Thrusters

2:10 singles

8 - Thrusters

1:40 singles

6 - Thrusters

1:00 singles

4 - Thrusters

1:00 singles

time: 12:41

Bonus Cardio:

Team challenge

15 OHS (PVC)

15 situps

15 pushups

400m

Great WOD tonight. The extra Cardio at the end was great! Dave threw that in there for a little team building. Should do that more often.

1st Annual 9463 Charity Challenge At CFSK

Today was the 1st Annual 9463 Charity Challenge At CFSK. The 9463 Foundation for Florida's Fallen Officers which remembers fallen heroes, educates the public, and supports and assists the families who have lost loved ones while they were serving the community. There was an awesome turnout. The WOD for this event was set up like a Tabata, 20sec work, 10 sec rest.

9 Wallballs

4 Crossfit situps

6 Crossfit Pushups

3 Burpees

I had a total of 203 which was WAY off from the winners. But I had a great time and it was well worth the pain!

Every one did an awesome job and congrats to the winners!

Video of the Charity Challenge:

http://www.youtube.com/watch?feature=player_embedded&v=Fl8U3xKC5J4

March 1 Lunch WOD

How Far Can You Go in 8:00

3 - Pull ups

3 - Thrusters (65#/95#)

6 - Pull ups

6 - Thrusters

9 - Pull ups

9 - Thrusters

etc...

Warm up:

Junkyard Dog

2 rounds of

10 wallballs

5 pullups

My WOD

3 - Pull ups (greenband)

3 - Thrusters 85#

6 - Pull ups

6 - Thrusters 85#

9 - Pull ups

9 - Thrusters 85#

12- Pull ups

12- Thrusters 75#

15- Pull ups

9- Thrusters 75#

Time ran out on my last set of Thrusters. Very hard WOD but Will be nice to do again in a few months. Pullups were pretty good. by the 12th round I was spent. My shoulders are sore now.

Feb 29 Lunch WOD

WOD

3 Rounds For Time

21 - Hanging Cleans (85#/115#)

40 - Sit Ups

Warmup

5 rounds

Ladder

Little Cindy

3 Pullups

6 pushups

9 squats

My WOD

3 Rounds For Time

21 - Hanging Cleans (#95)

40 - Sit Ups

Sore after this one. I was worried about a little pain on the right side of my lower back but I didn't feel it at all.