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.