"FRAN"

21-15-9 of the following for time:
95lb thrusters
Pull ups

MS - 3:11 rx'd
Ryan - 7:16 rx'd
Brad - 7:30 rx'd
Steph - 7:16 (45lb thrusters)
Zach - 2:43! rx'd
JV - 6:39 (75lb thrusters)

JV powering through it

Determined

"CFT - CROSSFIT TOTAL"

Find your 1RM for the following lifts then add to find your 'Total'.
- Squat
- Shoulder Press
- Deadlift

After an adequate warm-up, a maximum of 3 attempts per lift permitted.

"BEACH WOD / HOOVERBALL"

2 man teams race the following:
- 30 KB swings
- 100m sprint
1st person does the aboves then 2nd person, so on so forth
- 30 KB high pulls
- 100m overhead keg lunges
then alternate w/ partner
- 30 KB squat cleans
- 100m sprint

Following WOD, everyone play Hooverball. Start w/ 10lb, then 12lb and last match is played w/ 18lb Dynamax ball.

Rinse. Lather. Repeat. Puke.

Bill/Swaygo - 15:42
Cav/Brad - 22:28
Steph/Cory - 19:27

"GI JANE vs GRACE vs KAREN"

Choose one of the following for time:
"Karen"
- 20lb wall ball shots, 150 reps

"GI Jane"
- 100 burpee pull up combo

"Grace"
- 135lb clean & jerk, 30 reps

Dr J - "Grace" rx'd 14:36
Chris - "Karen" rx'd 7:57
Meghan - "Karen" 12lb ball/8ft target 11:03
Cav - "Grace" 95lbs 4:46 then "GI Jane" rx'd 19:59
Zach - "Grace" rx'd 4:57
Steph - "Karen" 12lb ball/8ft target 13:27
Swaygo - "GI Jane" rx'd 9:58
Kibbee - "GI Jane" rx'd 14:07
Nicolas - "Karen" 18lb ball 12:50
Brad - "Karen" rx'd 9:18

"HELEN"

3 rounds for time:
- 400m run
- 1.5 pood(53lbs) KB swing, 21 reps
- 12 pull ups

Zach - 8:48 rx'd
MS - 8:50 rx'd
Chris - 9:17 rx'd
Derek - 10:14 rx'd
JV - 10:25 (35lb KB)
Dr J - 10:27 rx'd
Mike - 10:40 rx'd
Jon - 10:58 rx'd
Cav - 11:02 rx'd
Brad - 11:18 rx'd
Whitney - 11:37 (20lb KB/jump pull ups)
AJ - 12:35 (35lb KB/jump pull ups)
Kibbee - 13:03 rx'd
Meghan - 16:02 (35lb KB)
Steph - 16:22 (35lb then 20lb KB)
Bill - 16:34 rx'd

CFJ welcomes AJ to the mix! AJ endured his first WOD and lucky enough for him, he not only met 'Helen' but PUKIE as well!!! See you soon AJ...

"SUMO HEAVY"

3-3-3-3-3 of the following:
- Sumo Deadlift
- Shoulder Press

"BARBARA"

5 rounds of the following for time:
- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 squats

3 minute rest in between rounds. Post times for each round for score.

"SPRING FIX"

30 muscle ups for time:

(or 120 pull ups & 120 dips)

Swaygo - Rx'd 6:02

Zach - Rx'd 6:20

Ryan - Rx'd 14:27

JV - Rx'd 18:34

"OVERDOSE"

10 rounds for time:

- 225lb squat clean, 2 reps

- Muscle ups, 3 reps

- HSPU, 4 reps

Mike - Rx'd sub 28:00

Russ - (1-3-5 rep scheme) 16:48

"BOYS TO MEN"

Tabata ball slams, then

10-minute "Cindy":

- 5 pull ups

- 10 push ups

- 15 squats, then

400m jog cool down

KT & Harold had the highest scores w/ 8 rounds a piece!

"J.U."

Tabata ball slams, then

2-man team 400m overhead keg run x2, then

2-man team relay of:

- bear crawl, 25 yards

- flying burpee, 25 yards

- broad jump, 25 yards, then

Tabata push ups

CONGRATS TO TOM & STEVE FOR ACHIEVING THEIR FIRST RING MUSCLE UPS!

"HAPPY EASTER"

4 rounds for time of the following:
- 400m row or run
- 75lb push press, 20 reps

Derek - 10:04 row
Mike A - 12:00 run
Chris P - 11:48 run
Meghan - 18:39 row
Russ - 11:30 row

EVERYONE DID THE WORKOUT AS PRESCRIBED...AWESOME!!!

Welcome to Mike from Little Rock, Arkansas. We hope to see you soon!

"CROSSFIT AT THE BEACH"

Two person team race the following:
- 1 mile beach run
- 1 mile overhead keg carry
- 1 mile KB carry

Swaygo/Bill - 29:50
Bobby/Jon - 37:05
Jesse/Adam - 35:58
Steph/Cory - 35:30
Sherry/Whit - 38:00
Faith/Meghan - 42:45
Ryan/Derek - 34:58
Art/Cavanaugh - 35:34

"LUCK OF THE DRAW"

It's Friday which means 'Girls' and 'Heroes' day...PREPARE FOR TOMORROW - CROSSFIT AT THE BEACH!

Kyle - "Annie" 6:37
Dr J - "Luis" 21:34
Zach - "Elizabeth" 9:35
David - "Fran" 9:06
Cavanuagh - "Angie" 24:38
Brad - "Angie" 25:15
Ryan - "Badger" 34:10
Swaygo - "Tommy V - CFJ" 23:27
Meghan - "Nasty Girls" 14:08
Whit - "Mexican Judo" 7:02

"CrossFit Emerald Coast"

I was fortunate enough to get a WOD in with Mike & Kim of CrossFit Emerald Coast in Valparaiso/Niceville, Florida while visiting family for the week. They will be opening up their gym next month! If you're ever in the Niceville/Ft. Walton Bch/Destin area, I highly recommend stopping by and paying them a visit. Thanks again guys and I wish you the best!

Click on the post title to visit their website...

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

"PARKOUR...WHAT IS IT?"

"BAD TIRE"

Beat the hell out of the tire with the following:
- 1 minute w/ heavy sledgehammer, followed by
- 1 minute w/ light sledghammer, followed by
- 1 minute w/ baseball bat

"NICOLE"

As many rounds in 20 minutes of:
- 400m run
- max pull ups

Brad - 7 rounds
Dr J - 8 rounds
Ron - 8 rounds
CAvanaugh - 7 rounds
Whit - 7 rounds
Mike - 8 rounds
Nitch - 8 400m runs; no pull ups :)
Cory - 7 rounds
Zach - 8 rounds
Kyle - 8 rounds (1 arm jumping pull ups)
Ryan - 9 rounds!
Steph - 7 rounds
Mohawk - 9 rounds!
Swaygo - 9 rounds!

"RUNNING ON EMPTY'

4 rounds of the following for time:
- 400m run
- 20 box jumps
- 15 ring dips
- 10 knees to elbows

Jon - 14:51
Josh - 15:04
Chris R - 16:06
Derek - 16:15
David R - 18:57
Chris P- 22:48
Faith - 25:10
Sam - 33:?? (modified reps 12/9/6)
Meghan - 34:00

"GETTIN KINDA HEAVY"

4 rounds of the following:
- deadlift, 4 reps
- back squat, 4 reps
- push press, 4 reps

Take two 'sets' to find a starting weight for each exercise. Increase weight as you progress through the workout. Maximum rest between rounds is necessary.

*PROPS TO JON AND MEGHAN FOR PRing ON BACK SQUATS AND PUSH PRESSES!

"MY CHICK IS MY HERO"

Choose your 'Hero' or 'Girl' workout...

Zach

"Fran"
21-15-9
95lb thrusters/pull ups

2:51

Cavanaugh

"Tommy V"

95lb thrusters, 21-15-9
rope climb ascents, 12-9-6

14:23

Whit

"DianeBeth"

21-15-9

225lb deadlift

ring dips

7:19

Chris R

"Isabel"

115lb snatches, 30 reps

5:12

Kyle

"Annie"
50-40-30-20-10
Double unders/sit ups

7:30

"MINI MIKE"

3 rounds of the following for time:
- 400m run
- 25 back extensions
- 25 GHD situps

Ryan - 10:28
Brad - 16:00
Zach - 10:27
Whitney - 13:13
Steph - 11:49
Kyle - 11:24
Swaygo - 9:29
JV - 11:54
----------------------------------------------
PRESOF WOD "BLITZ-KEG"
3 rounds of the following for time:
- 400m overhead keg walk
- 25 keg squat thrust/clean & jerk
- 50 keg situps

Josh - 27:41
Steve - 27:54
Matt - 28:53
Zach - 6:02 (1 round sample)
Ryan - 6:18 (1 round sample)
Swaygo - 6:30 (1 round sample)

We were 'blessed' with 3 empty kegs (30lbs each empty) and tried out several exercises to mess around with. Lucky enough for us, the Jacksonville University/ROTC unit who are preparing themselves for active duty military were gracious enough to volunteer. I came up with the following: Press the keg overhead locked out and walk 400m. Keg shall not touch ground at any time during the walk. If you must bring it down to rest, you remain at a standstill i.e. no walking. For the keg thrust/clean jerk, it starts off like a burpee except you clean the keg when you stand vice jumping, then jerk to overhead. The situp should be self-explanatory...

"TOMMY V - HQ"

The following for time:
- 115lb thrusters, 21 reps
- 15ft rope climb ascents, 12 reps
- 115lb thrusters, 15 reps
- 15ft rope climb ascents, 9 reps
- 115lb thrusters, 9 reps
- 15ft rope climb ascents, 6 reps

MODIFIED WOD:
- 45lb squat jumps, 30 reps
- pull ups, 30 reps
- 45lb squat jumps, 35 reps
- pull ups, 25 reps
- 45lb squat jumps, 40 reps
- pull ups, 20 reps

Zach, modified - 7:44
Whitney, modified - 11:45
Ryan, modified - 8:06
Steph, modified - 7:14
Jesse, modified - 8:10
Chris R, Tommy V rx'd - 16:55
Swaygo, modified - 6:15
Josh, modified - 8:16
Gallo, modified - 10:25
Tom, modified - 7:27
Matt, modified - 10:23
Ron, modified - 9:09
Stan, modified - 11:08
Whit, 95lb Tommy V - 14:21

"HEAD OVER HEELS"

3-3-3-3-3 of the following:
OverHead Squats (OHS)

Find a load that can be executed with proper form for all 3 reps. This roughly should be anywhere between 60-80% of your 1RM.

"RU-BU-PU"

The following for time:
- 400m run
- 25 burpees
- 15 ring pull ups
- 600m run
- 20 burpees
- 20 ring pull ups
- 800m run
- 15 burpees
- 25 ring pull ups

Bill - 21:46
Ryan - 17:00
JV - 21:40
Zach - 15:20
Steph - 17:09
Jon - 15:49
Dr J - 17:19

"LYNNE"

5 rounds for max reps of the following:
- bodyweight bench press
- pull ups

Post reps for both exercises in all rounds.

"JG"

4 rounds of the following for time:
- 400m run
- 15 KB swings, 53lb
- 15 pull ups
- 15 thrusters, 75lb

Cory - 26:40, 45lb thruster / 20lb KB
David - 24:06, 32lb KB
Chris 'New Guy' - 33:03, 45lb thruster / 32lb KB
Swaygo - 17:39 rx'd
Jon - 19:39 rx'd

"CHICKS & HEROES"

Choose your 'Girl' or 'Hero' workout...

Brad - "Grace" 3:54
Whit - "Grace" 4:25
Cavanaugh - "Jackie" 9:48
Bill - "Jackie" 13:32
Ryan - "Murph" 48:43
Chris R - "Diane" 5:39
Dr J - "Kelly" 27:11

"FILTHY FIFTY"

50 reps of the following for time:
- box jumps
- jumping pull ups
- kettlebell swings
- walking lunges
- knees to elbows
- 45lb push press
- back extensions
- 20lb wall ball shots
- burpees
- double unders

Zach - 24:40 rx'd
Chris - 26:27 rx'd
Ron - 35:52 rx'd
Dr J - 39:20 rx'd
Bill - 50:04 rx'd
Steph - 50:39
Bob - 15:44 (scaled to 25 reps minus wall balls & burpees)
JV - 36:48 (10 rep wall balls/30 rep burpees/30 double unders)

"DEAD BOX RING"

21-15-9 of the following:
225lb deadlift
Box jumps
Ring dips