10m Sprint

10 Burpees

25m Sprint

25 Mountain Climbers

50m Sprint

50 Tuck Jumps

75m Sprint

75 Pushups

100m Sprint

100 Squats

2RFT

Back Squat

5-5-5-5-5

ANNIE

50-40-30-20-10

Double Unders and Situps

100 Ropes

20 Knees to Elbows

100 Ropes

20 Burpees

100 Ropes

20 V-ups

100 Ropes

20 Pullups

100 Ropes

20 Knees to Elbows

100 Ropes

20 Burpees

100 Ropes

20 V-ups

100 Ropes

20 Pullups

100 Ropes

FT

NATE

In honor of Chief Petty Officer Nate Hardy, who was killed in Iraq February 4, 2008.  As always, when performing these WOD’s keep in mind the sacrifices made by our soldiers and first responders, the REAL and ONLY HEROS!

2 Muscle Ups (or two pullups and two dips)

4 Handstand Pushups

8 Kettlebell Swings

AMRAP in 20 minutes

MICHAEL

In honor of Navy Lt. Michael McGreevy, 30, who was killed in Afganistan June 28, 2005.

800m Run

50 Situps

50 Back Extensions

3RFT

1 minute plank

50m Sprint

20  Turkish Getups

50m Sprint

1 minute hollow rock

50m Sprint

20 KB Swings

50m Sprint

2RFT

50m Walking Lunges

50 Situps

4RFT

75 Over Head Squats

Cash Out: 500 Ropes

* Sean visited us from North Shore CrossFit in Massachusetts today.  Glad to have you with us!  It’s always a pleasure to meet other  CrossFitters! 

Saturday Gator Bowl

It was a gorgeous day in Clearwater, temps in the 60’s, finally!  We had the added benefit of a gator watching the WOD, by the time we were through, he was about 2ft from the shore.  CrossFit attracts all kinds!  We were all prepared to do the gator sprint if it came to that!

25m Angry Gorilla

25 Med Ball Thrusters

25m Roving Plank

25 Team Squats

25m Leap Frog

25 Med Ball Situps

25m Bear Crawl

25 Jui Jitsu Situps

2RFT