Feb 25 Morning WOD

WOD

For Time

20 - Calorie Row

30 - Ground to overhead (55#/75#)

15 - "L" Pull ups

100 - Walking Lunges

400 Meter Sprint

Warmup

5 Pushups

10 situps

15 Squats

Surprise Cardio: 2 Mins of Burpees

total:17

My WOD:

20 - Calorie Row

30 - Ground to overhead (75#)

15 - "L" Bar hangs (2secs)

100 - Walking Lunges

400 Meter Sprint

Time: 16:20

Another great Saturday morning WOD. Push myself a little harder this time. I really wanted a good time. I was happy to do the Ground to Overheads RX. 100 walking lunges...ugh. But the Surprise cardio of the day was fun. 2 mins AMRAP of Burpees. Roger wanted to give us a taste of what others will be doing for the Crossfit Open. They are doing 7 mins of burpees. 2 mins was good enough for me.

Friday Fun

Feb 23 Evening WOD

WOD

21-15-9

Toes to Bar

Baby Cindy

KB Swings

Cindy

Burpess

20 Second Rest

Cindy (pull ups, push ups, squats)

Baby Cindy (2, 4, 8)

Cindy ( 5, 10, 15)

WArm up:

PVC stretch

400m run (2min26sec)

My WOD

21-15-9

Toes to Bar

Baby Cindy

KB Swings (26#)

Cindy

Burpess

20 Second Rest

Time: 20:15

400m row (easy)

This was a great WOD. I tasted dinner a few times doing burpees but besides that it was awesome. Great group there last night. For the warm up I decided to run instead of row. I need to find a way to run so I can prepare for the Warrior dash in June. I also moved up in weight on my kettlebells from 20# to 26.5 #. Felt good and will stick with that for awhile.

Feb 22 Lunch WOD

WOD

Max Height Box Jump (12:00)

Max Rep Rope Climb

Max Rep Unbroken Double Unders (12:00)

Warm up:

21-15-9

Box Steps

hollow Rocks

ROM Drills

My WOD

Max Height Box Jump - 35 3/4 inches New PR

Max Rep Rope Climb - half way

Max Rep Unbroken Double Unders - 1

Nailed a new PR on the box jump. Really excited about that one. Rope climb was really hard. Need to lose a little weight to get that one done! Double unders, well it is Double unders. Hate them!!

Feb 20 Morning WOD

10:00 AMRAP

21 - Wallballs

400 Meter Run

Rest 2:00

10:00 AMRAP

21 - Double Unders

7 - Burpees

My WOD

10:00 AMRAP

21 - Wallballs

400 Meter Row/run/bike

Total: 3 +15 WB

Rest 2:00

10:00 AMRAP

21 - Double Unders

7 - Burpees

Total: 3 + 2DU

Dislike DU. I will get them sooner or later. Mixed it up a little on the 400m in the first AMRAP.

Crossfit Games WOD #1

AMRAP

7 minutes

burpees

Feb 19 Sunday Morning WOD

WOD

8mins

600m row

15 burpees

AMRAP - Clean and Jerk #135 - 8

rest 2 mins

5 mins

300m row

10 burpees

AMRAP - Clean and Jerk #135 - 6

rest 2 mins

3 mins

100m row

5 burpees

AMRAP - Clean and Jerk #135 - 5

This WOD was super hard. I do not think I have ever done #135 clean and jerk. That was a heavy weight as you can tell by how many reps I got out of it. There was a great group of people there that morning and it really helped me get through this WOD.