2011 Games Regional WOD 6

for time:
row 20 calories
30 burpees
40 45# db ground to overhead
50 toes to bar
100 ft walking lunge with 45# overhead
150 ft sprint

time 18:18

scaled db ground to overhead down...did about half with 45# and half with 40#

Great Outdoor Workout Series Vol. 1

12 minute AMRAP
10m +/- walking lunges
20 push ups
10m backwards run
20m+ sprint
20 jumping jacks
20m spring
20 squats

4 full rounds + 10 squats

WOD totals=100 push ups, 100 jumping jacks, 90 squats, 50m lunges

...this could be the start of a great thing...

CF Football

Today's CFF WOD as RX (plus a 20# vest)
10 rounds:
3 pull ups
3 29" box jumps
10m sprint
rest 40 seconds

work time was 27,27,28,24,25,23,24,23,22,22= 10:05

Then did CF mainsite WOD:
Snatch balance 3-3-3-3-3

95, 95, 115, 95, 115 (2)

Didn't do much of a drop and catch, I still do a press/drop then OHS. I don't have any conifdence to drop and catch the bar, but am pretty comfortable bailing out if I'm losing it.

Finished up with a 500m row for time...1:39.2. New PR (beat old PR of 1:39.4)

CFE and CF Football

CFE EOD
Rowing intervals of 1 minute work, followed by rest periods of 1, :50, :40, :30, :20, :10, :20, :30, :40, :50, finished with 1 minute of work.

Meters were 293 292 273 271 266 256 253 260 262 264 280

Total rowed = 2969


CrossFit Football
sprint 5x 20m rest :30
sprint 5x 15m rest :30
sprint 5x 10m rest :30

CrossFit Endurance

WOD as Rx by CrossFitEndurance called for 16 rounds. I didn't reset my watch a couple times so I ended up with a little more rest on a couple of the rounds, so I penalized myself and ran some extras. Not as easy as I thought it would be...

10 seconds sprint
20 seconds rest

19 rounds