Box Squats 3-3-3 & "Breathless"...

Box Squats 
105# x 5
135# x 5
190# x 3
215# x 3
245# x 3

"Breathless"
3 rounds of;
10 Box Jumps (30)
15 C2B Pull Ups
20 Abmat Sit Ups
9:17 Rx

"Glycerine" ...

5 Rounds for Time:
Decending Row: 500-400-300-200-100
20 Box Jumps (24)
20 Abmat Sit Ups
18:15 Rx (30 second PR!)

5x3 Jerk & "Lansdowne"...

5x3 Jerk
145x3
160x3
175x3
190x3
205x2  - (200x3 is my 3RM)

"Lansdowne"
AMRAP 7:
10 Wall Balls (20)
15 Abmat Sit Ups
5 rounds + 6 reps R

“Barbara”...

5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3 minutes between rounds.

4:09 4:09 
5:15 7:09 - 12:24
5:35 15:24 - 21:59
5:58 24:59 - 30:57
4:57 33:57 - 38:54

38:54 Rx (PR of 1:05)

Wow.! Forgot how much that one hurts!

1RM Bench Press & "20/20 Vision"...

1RM Bench - 225#

(Failed @ 255 & 251 - PR is 250)

then: 

“20/20 VISION”

AMRAP 8:

20 MedBall Cleans (20)

20 Abmat Sit 

3 rounds plus 15 reps Rx

Some days you're the windshield - some days you're the bug. I was the bug today.

“So What’cha Want”…

One round for time:
30 Pull Ups
100 Abmat Sit Ups
30 Pull Ups
6:12 Rx

Done with sit ups at 4:45. Those last 30 pull ups were brutal!

"Waxing Crescent"...

25 Deadlifts (135)
75 Abmat Sit-Ups
25 Deadlifts (135)
3:43 Rx

Rest 5 minutes 

Cash Out: 

500M Row - Rest 1 Minute - 500M Row

1:58 -1 minutes rest - 1:57

“Scarborough”...

1 Snatch (135)

2 OHS (135)

3 SDHP (135)

4 Front Squat (135)

5 HandRelease PushUps

6 KB Swings (70)

7 Goblet Squats (70)

8 Burpees

9 Sit Ups

10 Box Jumps (24)

Once completed then go back down the ladder

10:03 Rx 

(Missed the OHS's at the end. Had to snatch it a few times to get depth on both reps.)

"Breakout"...

200M Run

50 Abmat Sit Ups

400M Run

40 Abmat Sit Ups

600M Run 

30 Abmat Sit Ups

800M Run 

20 Abmat Sit Ups

15:04 Rx

Felt good to run outside! 

Mental Victory: Abmat Sit Ups - Unbroken

“Joseph Slattery”…

3 Rounds for Time (3 Kids) 

13 Handstand Push Ups (Engine 13)

15 Kettlebell Swings (70) (# Years on Dept)

27 Wall Balls  (Died on Jan 27)

47 Abmat Sit Ups ( Age 47)

23:06 Rx

Last round of Abmat Sit Ups Unbroken - minor mental victory. Half of time spent on the bane of my CF existence....Wall Balls.

"Sit-Up Cindy" ...

AMRAP 10:
5 Pull Ups
10 Push Ups
15 Abmat Sit-Ups 

7 rounds + 5 reps Rx

Sit Ups killed me. Had visions of 10 rounds. 

"Bohemian Rhapsody"

4 Rounds for Time:
500M Row
50 Abmat Sit-Ups
20:19

Goat WOD. I knew that would suck and it did not disappoint!

"Inov8tion"...

10 Burpee Box Jumps (24)
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Walking Lunges
40 Abmat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpee Box Jumps (24)

11:15 Rx

“Cobalt”…

Teams of two complete 20 rounds of the following:

3 Burpee Pull Ups
6 Medicine Ball Cleans (20/14)
9 Abmat Sit Ups

 As one partner runs 200m with the medicine ball (20/14), the other completes as many rounds as possible until the runner returns. Switch and continue your rounds until 20 rounds are completed.

Fabiana & I completed this in 27:15 Rx

"Rowing Annie"...

For Time:

500m Row

50 AbMAt Sit-ups

400m Row

40 AbMAt Sit-ups

300m Row

30 AbMAt Sit-ups

200m Row

20 AbMAt Sit-ups

100m Row

10 AbMat Sit-ups

15:19 Rx

Cash Out: Max Rope Climbs in 2 minutes - 10

“Traffic Jam”…

10 Overhead Squats (95)
20 Wall Balls (20)
30  Push Ups
40 Toes-to-Bar
30 Waiter Lunge (45)
20 Abmat Sit Ups
10 Kettlebell Snatches (53) 5L & 5R

9:55 Rx

OHS felt good for the first time in a while!

"Fools Gold"...

500M Row
Then immediately:
3 RFT:
10 HSPUs
20 Abmat Sit Ups
6:11 Rx (1:41 row - 6 second off PR)

Cash Out: 50 Double Unders

"Level One"

AMRAP 8

6 Push Ups

8 Sit Ups

10 Medicine Ball Cleans (20/10)

7 rounds plus 8 reps - Rx

“Angie”...

For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

19:58 Rx (1:55 PR)

Sub 20 minutes was a 2012 goal. F Yea!


Angie is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). It first appeared on the CrossFit website on August 18, 2003, though it had not yet been named. The workout did not appear in its current version until 26 July, 2004.

"Glycerine" AKA Goat WOD

5 Rounds for Time:

Decending Row: 500-400-300-200-100

20 Box Jumps (24)

20 Abmat Sit Ups

18:45 Rx

Too SLOW!