Barefoot Circuit

Warm-up:

Active Stretching

Barefoot Circuit
5 Rounds of:

5 x Burpees
10 x Push-ups
15/leg x Mountain Climbers
20 x Squats
25 x Crunches
Total Time: 7:30

More Shoveling, etc

Spent a good portion of the morning shoveling out once again.  Later on in the afternoon I through in 10 Burpees/Mahler combos, 10 chin-ups, and 50 push-ups.

Sammy I-V

Warm-up:

3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

Sammy I-V:

3x
50 Ricochet Jumps
10 Push-ups
30 sec rest

2x
10 Box Jump w/ 180 degree turn
5 Divebombers
30 sec rest

2x
10/legs Plyo Box March
10 Pike Push-ups, feet on box
30 sec rest

3x
5 per leg Low Squat Jump into Jump Lunge
10 one-hand push-ups (x5 each arm)
30 sec rest

3x
5/leg Power Skip
30 sec rest

1x
1/2 Tabata Set of Split Jumps (:20 on, :10 rest), focus on pumping arms
1:00 rest

3x
8 Consecutive Kangaroo Jumps
10 clap push-ups
30 sec rest

Fighter Challenge

Warm-up:

Active Stretching

Crossfit Fighter Challenge:
21-18-15-12-9-6 reps for time:

75lb Thrusters
75lb Sumo-Deadlift High-Pull
Burpees
Wall Balls
25lb Kettlebell Swings
Run for Calories
Total Time: 37:45

Air Force WoD

Warm-up:

1 mile @ 9mph
Active Stretching

Air Force WoD:
For Time (using 95# bar):

4 x Burpees
20 x Thrusters
4 x Burpees
20 x Sumo Deadlift High-pulls
4 x Burpees
20 x Push Jerks
4 x Burpees
20 x Overhead Squats
4 x Burpees
20 x Front Squats
4 x Burpees
Total Time: 13:54

7:00 Exercise Bike

Gym-Nasty

Warm-up:

5:00 Elliptical Machine
Active Stretching

Gym-Nasty:
For time:

2K Rowing
50 x Burpees
100 x Lateral Bounds
Total Time: 15:13

9:00 Exercise Bike

25 x Chin-ups w/ weight vest

Baby Joggin'

Mary Ellen, Jamie, and I ran into town today, did some grocery shopping and walked back home. 

Thrusters & Pull-ups

Warm-up:

1 mile @ 9 mph
Active Stretching

CFWoD for 2/19/10:
5 rounds for max reps of the following:

2/3 Bodyweight Thrusters (115lbs)
Pull-ups

Round:	1	2	3	4	5
Thrusters:	10	7	7	5	5
Pull-ups:	25	18	17	17	19

Linda

Warm-up:

10:00 Elliptical Machine
Active Stretching

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185lbs
Bench press: 125lbs
Clean: 85lbs (too light. did power snatches for the last three)

Tabata This!

Warm-up:

1 mile @ 8.5mph
Active Stretching

Tabata This!
Pull-ups:

15, 14, 7, 4, 4, 4, 6, 4

1:00 minute rest

Push-ups:

31, 28, 16, 16, 13, 12, 10, 10

1:00 minute rest

Sit-ups:

14, 13, 12, 11, 9, 9, 8, 10

1:00 minute rest

Rowing Machine (Calories):

4, 6, 6, 6, 6, 6, 6, 7

1:00 minute rest

Squats:

20, 20, 20, 21, 21, 21, 21, 24

10/leg Backboard Touches