Feb 18 Morning WOD

Nasty Girls

3 Rounds For Time

50 - Squats

7 muscle ups or (3) Pull Ups & (3) Ring Dips = 1 MU

10 - Hanging Cleans (135#)

Warmup:

ST/Core

2 rounds

1pu

10 situps

then

2 rounds

10 pushups

2 burpees

My WOD

3 RFT

50 - Squats

21 Pull Ups (green) & 21Ring Dips (Red)

10 - Hanging Cleans (105#)

Tough WOD today. I didn't feel strong at all and really struggled with the pullups and ring dips.

Probably a combo of early morning WOD and little breakfast.

Feb 16 Lunch WOD

WOD

6 RFT

8 Plate step up on Box 25#

16 KB Swings 20#

Steve's other WOD

8 RFT

10 Burpees

15 jump lunges

20 DU

5 shuttle runs

Warmup:

400m run

10 squats

10 pushups

10 situps

My WOD

8 RFT

10 Burpees

15 jump lunges

20 DU

5 shuttle runs

Total: 33: 20

then.....

6 RFT

8 Plate step up on Box 25#

16 KB Swings 20#

Double WOD day today. Thanks Steve!! Awesome workout. I really pushed myself to finish. AFter the 6th round of the first WOD I halfed everything so I could get back to work in time. I really felt good after completing both. I couldn't have done that 2 months or maybe even 1 month ago.

Feb 15 Lunch WOD

WOD

Power Cleans

5-5-5-5-5

Warmup:

PVC stretch

jump rope

My WOD:

65, 85, 95, 115, 135 x5

155 x1

175 x1

185 x1 PR

Nice to set a new PR on something. Power Cleans today were great. The weight didn't get heavy until I hit 175. That was hard. My first attempt at 185 I dumped. It just didn't feel right. My 2nd attempt I just wanted to get it done! I am sure it didn't look pretty but I got it done. Looking back I could have done 155 x5 but I can save that for the next time.

Feb 14 Lunch WOD

Warmup:

PVC stretch

My WOD:

30:00 AMRAP

30 - Sit Ups

20 - Double Unders

30 - Hollow Rocks

Lisa pulled the joker, twice, and we had to do 25 burpees each time.

Also

2 - 400m rows

1 set of 11 crossfit pushups

Total: 3 +situps and 5 DU

Hollow Rocker hurt. They are not fun at all. I mostly did them in sets of 5. It was actually nice to break up the WOD with the Rows or pushups.

Warrior Dash

Just signed up for the New England Warrior Dash. Now I have something to work towards since I want to destroy that course!

http://warriordash.com/register2012_new_england.php

Feb 13 Evening WOD

Diane

21-15-9

Deadlifts (225#)

Handstand Push ups

Then

3 - Pull ups

3 - Ring Dips

= 1 Rep...Complete 5 Reps

Warmup:

40 situps

30 DU

20 pushups

10 jump tucks

My WOD

21-15-9

Deadlifts (115#)

Handstand Push ups (tall box)

3 - Pull ups (green)

3 - Ring Dips (Blue)

= 1 Rep...Complete 5 Reps

Max Dead Lift - 245

Great evening WOD. Nice to see Brianna back and kicking butt. My max dead lift for the night was 245. I could have gone heavier, probably 285. I'll save it for next time.

Brady's Crossfit WOD

Brady went over to his friend Nico's house tonight for a play date. Little did he know he was going to do his first crossfit WOD with Nico's dad. Here is what they did:

10 Pushups

10 jumping jacks

5 Wheels

15 situps

20 air squats

5/5 pen step / sprawls

5 handstand pushups

30 sec wall sit

10 pull ups

20 jumping jacks

5 burpees

Great job guys on finishing! And thanks Steve for getting my son tired and ready for bed!