Dan F. working the bar over back in September.

SWOD
Hang Power Snatch
3-3-3-3-3

WOD
“Randy”
75 snatches with 75/55 lbs. for time.

Post time to board.
This is another top 5 board WOD.

Where’s Jimbo’s head?  Mirza might know.  BTW Happy Birthday Mirza!

We know that a lot of you are going to want to get “Murph” in this weekend, but will not be able to be here for Monday’s Annual Memorial Day Murph, so we are going to do “Murph” on Saturday at 9:00AM as well.  So don’t you fret.  Remember you get to do this WOD.
For Memorial Day we will be doing “Murph” at 8 and 9:15 A.M.  60 minute cap.  THIS IS FOR THE NEW HERO LEADER BOARD.  Pick one of two class times.  No Zen appointment needed.  Just get here!  Bring a friend just sign a waiver.
There will be three options to choose from for this WOD.  Option 1 is full “Murph”, option 2 is half, and option 3 is two man team “Murph”.

SWOD
Dead Lift
5-5-5-5-5
Box jump
10-10-10-10-10
Do rounds of box jumps between rounds of deads.
Post heaviest round of 5 to the board.

WOD
Calorie Tabata Row
Post total calories for all eight rounds.

Post total calories to the board.

The 9AM class doing the Event 5 WOD last week.

Reminder If you want to attend the “Lift More Olympic” seminar with Brandon Jackson at 8AM to 1PM June 1 and 2, we need your money by this weekend.  Make check payable to CrossFit Pinellas or I can pull money via Zen upon request.  Cost for two day seminar is $175.

GymnasticWOD
Ring Dips
5-5-5-5-5

Skill WOD
Rope Climb
1-1-1-1
Do rope climbs in between rounds of 5 ring dips.
Scale for rope climb is supine to stand to supine x 3.

WOD
“Annie”
50-40-30-20-10
Double unders
Abmat Sit ups

Post time to board.
This one is for the leader board.

We know that there are a lot of you that do not have any double unders and there is a contingency that have a few double unders and there is the group that have finally broken down the door and killing the double unders.  Well if you are in the first two groups we scale this WOD so that you may find the double under in the work out.  For those that have the DU naturally you are going to go Rx, but for the athlete that only has a few here and there, they will do 2xs the amount for scale, but at some point they will do double unders.  For instance here is an example for some one that can string 2 or 3 together.  They might do 100-80-60 singles and then do 20-10 doubles.  Depending on your proficiency you can scale to differing degrees.  For those that have none whatsoever can do their last round of 10 for attempts and still work to the end.  The point is scaling the whole WOD with twice the amount of singles is pissing in the wind and we are never moving forward toward the double under.  So the coach on the floor will help you determine how you are going to scale for this WOD.

Great looking crew for Regionals this year.  Nicole and Mirza had to leave early and Ric made a cameo as well.  We only had one in there this year, and we knew we were learning this year but we had a great turnout.  This is the greatest CrossFit Box in the county!!!  It’s the people that make the box, and I for one am damn proud to belong to this box.

SWOD
Take a loaded barbell and do 3 squat cleans every minute for 10 minutes.
Post load to the board with minutes completed.  Pick a weight

WOD
21-15-9
Shoulder to over head 115/80lbs.
Lateral barbell burpee hop.

Post time and load to board.

Hey folks if you are going to attend the Lift MORE Olympic seminar with Brandon Jackson here at the box this weekend, we need your money by Saturday.  I know a couple of you are not able to make both days, so we will half it up for you.  A little knowledge is better than none.  This is a great deal and hope everyone can take advantage of this.

 Hey I know if you already looked at this I did not have an update on here, but I just got home and wanted to let everyone know that Aaron got 25th place overall in the CrossFit Games Southeast Regionals over the weekend.  That was out of 48 of the fittest athletes in the southeast of the country and Aaron represented CrossFit Pinellas like a true champion.  Great job Aaron.

SWOD
Over head squat
Take 10 minutes to find weight for WOD.

WOD
“Nancy”
5 rounds for time of:
400 m. run
15 over head squats 95/65 lbs.

“The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Enlarge image

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Remember that we will be closed Friday May 17th as well as no WOD on Saturday May 18th as we will all be at the 2013 CrossFit Games South East Regionals in West Palm Beach.   Good luck Aaron!!!

WOD

Individual Event 1 – 2013

“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to the board.
Top 5 male and female for the leader board.

In true CrossFit fashion we do a classic girl WOD for the opening work out for “Regionals”.

Remember that we will be closed Friday May 17th as well as no WOD on Saturday May 18th as we will all be at the 2013 CrossFit Games South East Regionals in West Palm Beach.   Good luck Aaron!!!

ALSO Remember June 1st and 2nd 8AM to 1PM, there will be a Lift More Olympic Seminar.  The cost for anyone attending will be $175 for this seminar.  If you are interested sign the RSVP sheet on the bar and have me your money no later than May 25th.  Pay cash check or through Zen.  Make checks payable to CrossFit Pinellas.

SWOD
Bench Press
10-8-6-4-2

Post 5 loads to the board.
Wanna increase your over head press weight.  Work the bench on occasion.  Go figure.

WOD
Set up a rower to ROW 500 m. then rest exactly 90 seconds.  Then row another 500 m.
POST TOTAL TIME.

This one is for the leader board.  Top five males and top five females. “2x500mRow”

Mobility
Hamstrings of course.
SWOD
Dead lift
10-5-3-3
Find weight for the WOD.  For those doing Rx, work up to that load.
WOD

2013 Regionals Individual Event 5

21-15-9
Dead lifts 315/205 lbs.
Box Jumps 30/24 inches

Remember that we will be closed Friday May 17th and Saturday May 18th for Regionals. 

Saturday WOD

5 Rounds for time of:

3 wall walks
30 wall ball shots 20/14lbs.
4oo meter runs
100 meter over head plate carry 45/35lb. (Overhead rules apply)

Post time to the board.