Sprints & Slam Balls

Warmup:
5 minutes of Deck of Cards

• run
• pullups
• squats
• box jumps
• pushups

WOD: "Sprints & Slam Balls"
3 rounds for time of:

4 sets of 100 meter sprints & 10 slam balls
2 minute rests between rounds
(12 total rounds)

1. 3:42
2. 4:45
3. 4:13

WOD #1 - Deep South Sectionals

Warmup:
3x15 1-arm kettlebell swings (1 pood)
3x15 box jumps (24")
3 rope climbs
3x5 front squats (WU 45#/135#) - (155#/175#/185#)

WOD: "WOD #1 - Deep South Sectionals"
3 rounds for time of:

• 25 meter out and back sprint (50 meters total)
• 10 burpees
• 7 ground to shoulder (155#)

Time 5:07 Rx

I used power cleans to get to my shoulders. I lost to Lt. by 1 second. Darn oxygen deprivation.

Friday the 19th

Warmup:
2x15 situps
2x15 ring pushups
2x15 overhead squats (pvc)
vertical jump (level 2 event - 24")
muscle up practice
3x5 overhead squats (95#,115#,135#)

WOD: "Friday the 19th"
10 rounds for time of:

• 40 yard dash (20 yard shuttle run)
• 5 box jumps (large black box - 36")
• 5 burpees
• rest 30 seconds between rounds - start next round from prone position

Time 13:53 Rx

I passed Level 2 Athlete today!!!!

Death by 10 Meters

Warmup:
2 rounds of

• squat/hip stretch
• inch worm
• cobra
• arm/leg swings
• jumping lunge
• the perfect stretch

clean & jerk practice

WOD: "Death by 10 Meters"
Set two lines 10 meters (33 feet) apart. Start a one minute running clock. Run ten meters the first minute. Run ten meters twice the second minute. Three times the third minute. Continue until you can not complete the the prescribed amount of runs within the minute time period. You must reach down and touch the ten meter line every run.

12 rounds Rx

Sprints, Cleans, & Jumps

Warmup:
3x15 situps
3x15 back extensions
3x15 double unders
3x15 overhead squats (pvc)

5x3 deadlift (225#, 275#, 315#, 365#, 400#) new 3-rep PR

WOD: "Sprints, Cleans, & Jumps"
3 rounds for time of:

• 100 meter sprint
• 10 hang power cleans (135#)
• 100 meter sprint
• 10 box jumps (36")
• 1 minute rest

Time 7:30 Rx

Bolt

Warmup:
high kicks
peeing dogs
reverse peeing dogs
high knee extensions
skip jumps
80% sprints

WOD: "Bolt"
10 rounds of:

• 10 wall balls (20#)
• 60 meter sprint

2 minute recovery between rounds. Record time splits and try not to fall off each round.

1. 26 seconds
2. 25 seconds
3. 25 seconds
4. 24.5 seconds
5. 24 seconds
6. 25 seconds
7. 24.5 seconds
8. 25.5 seconds
9. 24 seconds
10. 24 seconds

Total 247.5 seconds

Pretty proud of myself on this one for keeping on pace with each round.

Sprint-Jump-Burpee

Warmup:
3x1 sampson stretch
3x15 GH situps
3x15 back extensions
3x15 overhead squats
Jog 3 laps

WOD: "Sprint-Jump-Burpee"
10 rounds for time of:

• 40 yard shuttle run (starting from prone position)
• 5 box jumps (24" box)
• 5 burpees
• 30 second rest

Time 13:23

Sprints & Ultimate Frisbee

Warmup:
A variety of loosening-up exercises which included medicine ball lunges, hurdles, funny runs, etc.

WOD #97: "Sprints + Ultimate Frisbee"
10 sprints. Sea Monster doubled me up on the last 5 so I had to go twice as far. Ultimate frisbee was great. It is Friday the 13th and I was lucky to leave CrossFit unscathed. Two guys pulled their hamstrings and one girl either broke or horribly sprained her ankle trying to score. Oh, another girl scratched herself somehow. Anyway, I feel great.

How to pull a hammy....

Warmup:
Learned Samson stretch
3x10 situps
3x10 back extensions
3x10 air squats

WOD: "Z-sprints & Air Squats"
Run z-sprints on field and 10 air squats at each end for time.

Did not finish this WOD due to a severe hamstring pull in my right leg. Not fun. Pretty frustrating for my first ever crossfit WOD.