FL Sectional Qualifier WODs Announced
WOD 1 (Saturday)
Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA “Man on Fire”)
Max Rep Kettlebell Swings (M:70#, W:53#)
Score = Total Kettlebell Swings
WOD 2 (Saturday)
3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)
Score = Total reps for all 3 exercises
WOD 3 (Sunday)
In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead
Score = 2 loads combined is total score
*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.
WOD 4 (Sunday)
For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run
Score = Total time
This weekend’s schedule
Sorry guys, but Friday’s afternoon classes will be cancelled. I will be headed down to West Palm for the CrossFit Games FL Sectional Competition, Rachel will be in school and Tripp and Sean will still be out-of-town.
Saturday’s morning classes are going to be moved to 4, 5 and 6pm when Tripp will be back in town and able to cover them. If you have made your reservations online for Saturday’s classes already, please check again and reserve your spots for the afternoon sessions that I’ll have posted later today.
Sorry for the inconvenience. It’s not often that we don’t have at least one person around to open the gym.
Mar 10, 2010

For those of you who are interested in the Vibram 5 Fingers that you are seeing people wearing around the gym, check out this link for some information! It’s an adobe file so if you don’t have adobe you’ll need to download it.
Strength:
Handstand Pushups
3 attempts for max reps
WOD:
5 rounds for time
10 Deadlift (225/155)
10 KTE
rest, then…
AMRAP in 5 min
Double Unders
Mar 4, 2010
Today’s WOD:
For time…
400m Run
20 Wall Ball Shots
40 Pushups
60 Air Squats
80 Situps
100 Double Unders
400m Run













