Crossfit Warm up: 2 rounds
10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

WOD
3 rounds for time:
10 ground to overhead lifts (Rx 95 lbs )
200 meter shuttle run

7 rounds
7 Hspu
7 pull ups
7 box jumps
7 dips

Hspu are freggin hard. My arms are hurting....

Crossfit Warm up: 2 rounds
10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

WOD
3 rounds for time:

10 ground to overhead lifts (Rx 95 lbs )
200 meter shuttle run

Tabata clock starts, 20 seconds of work, 10 seconds of rest as you progress through this whole complex.

100 Box-Jumps
75 Pull-Ups
50 Clapping Push-Ups
25 Burpees

I can't remember my time...it hurt. Hopefully Todd, Russ or John will chime in here if they remember.

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Second time to do this one. On Jan. 2, when I did it the first time, I didn't know you could partition out the exercises, so I did all 100 pull-ups in a row, all 200 push-ups etc. This time I did it as if I was doing 20 sets of Cindy in between 2 mile runs. Much better time this way.

Five rounds for time:

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

This weight felt heavy from the start. I am strong enough to get through all the movements multiple times with good form but this was a lot of reps. We talked about if I should try and grind out the whole thing as RX's or if I should drop down and increase the intensity. We opted for the former and it was killer. Not proud of my time...but happy to have a time to beat next time.

I love these Hero WODs. Here is a link to some information about Timothy P. Davis, the Airmen this WOD was named after. I wanted to know more after putting my body through this.

http://militarytimes.com/valor/air-force-staff-sgt-timothy-p-davis/3960146/

Did the Jingle Bell Run 5k last night. A solid run was needed to help push the rest of the crud in my sinuses out.

Since it was only a 5k, I wore a backpack that weighed in just over 20lbs.

I also wore an absurd number of bells around my ankles to make sure I was as irritating as possible to the other runners (to hopefully break their stride ensuring my victory).

5 ROUNDS FOR TIME
*all done with a 16kg KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
20 KB SWINGS (FULL)
15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 13:01 (NO PENALTIES)

5 ROUNDS FOR TIME
*all done with a 16kg KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
10/20 KB SWINGS (FULL)
10/15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 13:34 (NO PENALTIES)

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

This was harder than I expected. I have a small cold so that didn't do me any favors. Also I had to do this at the playground with the pull-ups being done on the swing set. The bar of the swing set was very thick so Pull-ups were more tough than usual. Next time I expect to do better.