Friday, March 30, 2012


Teams of 2 complete AMRAP 20:

300 Meter Row (Each person)

20 Partner Handstand Push Ups

Each team member completes 300M row. Rowing must be completed before moving on to handstand push-ups

Only one athlete can do handstands at a time. Handstand push ups must be completed before moving back to the row.

Partner handstand push ups are when two athletes hold the ankles of one athlete as he or she performs the handstand push up. The supporting team members may help and assist by lifting the ankles.

7 rounds + 388M total

(I rowed 2308 meters and did 115 Partner Handstand Push Ups)

Monday, March 26, 2012

Goat WOD...


15 Wall Balls (20)

400M Run

4 rounds + 5 Wall Balls

65 Wall Balls

Cash Out - 15 minutes of Mobility. I need to do more of that!

Very slow today. Felt like I was under water. Legs still smoked from 12.5 and "Murph". I guess a bad workout is better than none at all.

Saturday, March 24, 2012


For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

40:04 Rx - (2:17 PR)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer was built.

Friday, March 23, 2012

Workout 12.5

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

69 Reps Rx.

Felt good but think I can get 80+ if I paced it a bit better. Might do this one again.

Monday, March 19, 2012


Erida: The Goddess Hate


Max Reps Wall Balls (20)

400M Run

5 rounds - 60 reps

Wall Balls: 12-10-10-10-18 (rep scheme ends when you get a "no rep" or ball hits the ground)

Erida: The Goddess Hate

The wearisome goddess, Erida, or Hate, can best be invoked by reading the opening lines of Book 11 of The Iliad. After Dawn sheds her gentle light on mortals and immortals alike, Zeus sends Hate to the encampment of the Akhaians (Achaians). She stands on the centermost of the beached vessels and SCREAMS!!! The hearts of the soldiers are hardened as they awaken. They no longer remember their fathers or their wives and children. They rise from their beds with Hate ringing in their ears. In their hearts, they long for the sweetness of battle. Only blood will dispel the sanguine thrust of Hate.

Hate entered into the battle, small at first, but as she strode forward, she grew and grew, until her head reached the heavens. She cast down bitterness and vile hatred on both armies as she moved through the fighting. Sister and companion of the brutal war god, Ares, her wrath is unyielding (Iliad, book 4, line 440).

Sunday, March 18, 2012

WORKOUT 12.4 - AKA "Karen"

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

106 Rx. Not a misprint.

Too many "no reps" to count. I might need to join "Curves" after that performance.

Jillian Michaels said - "A bad day for your ego is a great day for your soul". My soul is doing great!

Wednesday, March 14, 2012

3 Rep Max Thruster & 1RM Weighted Pull Up...

1. 3 Rep Max Thruster
 95# x 3
115# x 3
135# x 3
155# x 3
175# x 3 (Benchmark)

2. 1 Rep Max Weighted Pull Up
70# x 1
105# x 1
115# x 1

Who needs drugs ....when you can do Heavy Thrusters. Seriously. THAT WAS AWESOME!

Tuesday, March 13, 2012

Max Push Ups & "Kaboom"

Max Push Ups - 61 (30 less than PR)


10-9-8-7-6-5-4-3-2-1 reps for time of:

* Push ups

* Toes to Bars

* Lateral Bench Jumps (There is no touching the bench. Every jump = 1 rep)

7:55 Rx

Saturday, March 10, 2012


Teams of 2 - (one athlete works at at time) complete the following:

•100 m team sprint (must cross finish line together holding hands)

•100 Pull ups

•100 Tire Flips

•100 HR Push Ups

•100 KBS (53, 35)

•100m Sprint (must cross finish line together holding hands)

19:25 Rx

Friday, March 9, 2012

"Open Workout 12.3"...

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24" box

115 pound Push press, 12 reps

9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

5 rounds plus 17 reps Rx. Push Presses got brutal and missed a box jump in last round. Hardest open WOD to date this year!

Tuesday, March 6, 2012

"CrossFit Total"...

CrossFit Total

Back Squat, 1-rep max - 327#  (2# PR)

Shoulder Press, 1-rep max - 165#

Deadlift, 1-rep max - 425#

Total: 917# @ 155lbs BW (30#PR)

Sunday, March 4, 2012

Friday, March 2, 2012

Open WOD 12.2 (Second Attempt) & "Paleo Challenge WOD"...

Open 12.2 (Second Attempt)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

52 reps Rx (6 reps better)

15 minute rest - then

"Paleo Challenge WOD" 

•12 minutes to establish 1 Rep Max Sumo Deadlift - 415#

•3 minutes rest

•1 min max rep Hand Release Push Ups (HRPU) - 37

•3 minutes rest

•1 min abmat situps - 41

•3 minutes rest

•1600 m row - 6:56

Pre Scoring: Max SDL + 1min Max Rep HRPU + 1min Max Rep Abmat Sit-Ups + 1600 m Row Time.

Post Scoring: SDL improvement LBS + 1min HRPU improvement REPS + 1min Abmat Sit-Ups improvement REPS + 1600 m Row improvement SECONDS = Total Final Score.

Thursday, March 1, 2012

Workout 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

46 reps Rx

Got first 30 in 3:00 according to plan and went from there. I believe 60 reps is attainable I just need to spend less time looking at the bar and get to the 165#!


Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment - To complete this workout you will need:
•One barbell
•Plates to load to the appropriate weights for your gender and age group