1 Mile Run

WOD:

• 21-16-14-12-9-6-4
• Dead Lift 135lb.
• Push Press 75lb.
• Hang Clean 75lb.

100 4 ct. Flutter Kicks

Warm Up:

2000m row

Skill:

• 1 x 6 Back Squats
• 45-65-75-95-105-125-135-155

WOD:  x 2

• 100 KB Swings 45lb.
• 25 Box Jumps 20″
• 25 Elevated Pushups
• 25 Thrusters Dumbell 30lb.
• 25 Wall Balls

Core/Cool Down:

• 3 sets of 25 GHD (front & back)

Cycling 1 hr – Interval Day

Navy Seals:

• 1 mile run
• 20 minutes AMRAP
• 2 Muscle Ups
• 4 Hand Stand Push Ups
• 8 KB Swings 70lb.

Revolution: 20m cycle

Charge:

• Warm Up x 3
• 40 squats
• 30 KB Swings
• 20 Situps
• Bearcrawl 400 ft
• Lunge 400 ft
• Burpee plyo hop 400 ft

WOD:  (x 5 rounds)

• 20 Box Jumps
• 10 Elevated Push Ups
•  5 DB Manmakers (pushup, row, deadlift, clean full squat, thruster)

Navy Seals:

• Complex Barbell Preparation
• 3 rounds for time
• 800m run
• 21 Box Jump
• 21 Dead Lift 155lb

KETTLE BELL WOD:

• Warm Up 30 of each x4
• Mountain Climber
• Swing
• Situp
• Sling Shot

WOD:

• 45:15m   x5
• Hand to Hand Swing 35lb.
• Snatch (l/r)
• Overhead lunge (l/r)
• Goblet Squat
• Chest Press to Rocking Chair

Swim 1250m – Endurance

Power Cycle

• Endurance/Tempo/Lactaid Threshold – 1 hr ride

Swim

• Endurance Swim  1000m

Navy Seals:

• 1 mile run
• 4 rounds of:
• 20 Push Press 75lb.
• 20 Wall Ball 14 lb.
• 20 SDLHP 65lb.
• 20 Box Jumps 20″
• 20 Calorie Row on Concept 2 rower
• 1 minute rest inbetween rounds

Cool Down:

• 200 Situps
• 200 Leg Levelers

Revolution: 20 minute cycle

WOD:

• Warm Up; 30/20/30 squats; rollouts;OH squats
• 4 rounds of: 10 Three level KB swings; 10 KB situps; 10 pushups
• 4 rounds of:  15 OH Squats 75#; 10 DB 30# snatches r/l; 5 burpees
• 30 GHD situps; 30 GHD back extensions x2

1 hr. Dressage Ride – Linus

Cross Fit Ultimate – Charlotte,  North Carolina

WOD:

• 400m Run
• 20 Box Jumps
• 20 Pull Ups
• 20 Push Press
• 4 rounds for time

Cross Fit Evolution CHALLENGE DAY – Orlando, Florida

• 25 Pull Ups
• 50 Deadlifts
• 50 Push Ups
• 50 Box Jumps
• 50 Floor Wipers
• 50 Clean and Press
• 25 Pull Ups

2nd Place – Overall Female!

Visiting Cross Fit – Orlando, Florida

WOD #1

• Warm Up
• 20 American KB Swings – 18kg
• 20 GHD
• 500m run
• 5 rounds for time

WOD #2

• Warm Up
• 500m Run
• 25 Burpees
• 50 Airsquats
• 50 Pullups
• 25 Burpees
• 500m Run

Swimming in Tampa – salt water YUK!!!!