Lil’ Murph

800M Run

50 Pullups

100 Pushups

150  Squats

800M Run

DONKEY KONG

21 – 15 – 9

Burpees

Box Jumps

KB Swings

250 Ropes

21 Pullups

21 Thrusters

250 Ropes

15 Pullups

15 Thrusters

250 Ropes

9 Pullups

9 Thrusters

250 Ropes

Fight Gone Bad

5 Stations:

Sumo High Pull

Wall Ball

Turkish Getups

Thrusters

Box Jump

1 Minute Max Reps

3RFT

400M Run

100M Lunge

400M Run

50M Long Jump

400M Run

200M Backward Run

50M Long Jump

Today we had Maureen visit us from Orlando and she definitely has the sense of humor to be a CrossFitter!  Hopefully she’ll check out CrossFit Fire Base in Orlando, hope you enjoyed your first CrossFit WOD!

ASS WHOOPING

7 Pullups

7 Thrusters

7 Burpees

5RFT

Dead Lifts

Hang Cleans

Today we worked on form and technique.  We did numerous sets with varying reps depending on the load.  Everyone performed very well; we’ll keep working on perfecting our lifts and eventually moving on to other lifts.

1 Minute Plank

25 V-ups

10 TGU

1 Minute Hollow Rock

200 M Sprint

4RFT

2RFT

35 Squats

35 Knees To Elbows

35 Squats

35 Situps

35 Lunges

35 Knees To Elbows

Burpee 1/4 Mile

Perform a burpee, then follow up with a long jump for a total distance of 1/4 mile.

So, I tried to convince everyone how kind I was by making this only 1/4 mile instead of the 1 Mile I’ve seen done.  It only lasted about two minutes, this was brutal!  Most of us can perform burpees for quite a while but adding the long jump at the end was tough!  Definitely need to work more on our power moves!