Power/Skill/Sport
Half Annie
25-20-15-10-5
Double Unders
Sit Ups

WOD
“DianAbeth”
21-15-9
Deadlift (225/135)
Ring Dips

Power/Skill/Sport
Weighted Pull Ups
4-4-4-4-4

WOD
For Time
400m Run
12 Power Clean (155/95)
24 Wall Ball Shots (20/14)
400m Run
9 Power Clean (155/95)
18 Wall Ball Shots (20/14)
400m Run
6 Power Clean (155/95)
12 Wall Ball Shots (20/14)
400m Run
3 Power Clean (155/95)
6 Wall Ball Shots (20/14)

Power/Skill/Sport
Thrusters
3-3-3-3-3-3

WOD
3RFT
15 KB Swings (1.5 Pood/1 Pood)
10 Left Hand DB Waiters Lunge (35/20)
5 Left Hand DB Shoulder to Overhead (35/20)
15 KB Swings (1.5 Pood/1 Pood)
10 Right Hand DB Waiters Lunge (35/20)
5 Right Hand DB Shoulder to Overhead (35/20)

What are your goals and what inspires you to achieve them?

Click here or on the picture above to watch the video of Kyle Maynard compete at the Georgia Sectionals, he is truely amazing and an inspiration to me.

Power/Skill/Sport
Tabata
8 total rounds of
Sit Ups
L-Tucks on the paralletes

WOD
3 RFT of
5 Burpee’s
10 Thrusters (95/65)
Sandbag Transfer Shuttle Run

Celebrate your victories no matter how big or small!

Looks like someone got their first hand tear becuase they nailed several kipping pull ups in a row.
Power/Skill/Sport
Bent Over Rows (Supine Grip)*
4×10
(*Yes Bent Over Rows. Why? In CrossFit, so many of our movements we use the internal rotators of our shoulders. Using the supine grip in a bent over row forces us to use the external rotators in our shoulder, aiding in a good healthy shoulder and postural balance)

WOD:
AMRAP in 15 Minutes
5 Pull Ups
300m Run

You will add 5 pull ups to each round. The second round you will do to 10, 3rd round 15 pull ups, 4th round 20 pull ups, and on and on.

WOD:
A)In 5 minutes;
Row 500m
Deadlift (275/185)for max reps with the remaining time

B)In 5 minutes;
Run 400m
Clean & Jerk (135/95)for max reps with remaining time

C)In 5 minutes;
75 Double Unders
Power Snatch (75/45)for max reps with remaining time

CrossFit Nocatee and CrossFit SouthSide teamed up together to represent at the 2010 MS Mud Run

Power/Skill/Sport
Push Jerk
3-3-3
Split Jerk
3-3-3

WOD
AMRAP in 6 minutes
5 SDHP (95/65)
10 Wall Balls (20/14)
5 Push Ups

Rest 2 minutes and repeat for a total of two rounds

Power/Skill/Sport
Turkish Get Up
3×5
2×5 with any odd and challenging object that you can find in the gym

WOD
4RFT of
15 Wall Ball Shots
5 Front Squats (135/95)
10 Deadlifts (135/95)

Power/Skill/Sport
Overhead Press
7-7-5-5-3-3

WOD
7RFT
7 Burpee’s
7 RA DB Snatch
7 LA DB Snatch
7 RA DB Push Press
7 LA DB Push Press