“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.

Muscle Snatch, Power Snatch, Snatch...

Muscle Snatch

75x1

95x1

115x1

135x1

145x1

Power Snatch

115x3

125x3

130x3

135x3

140x2

Snatch

75x5

75x5

75x5

75x5

75x5

Need to work on triple extension and shrugging/no arm bend. Today was a lesson in leaving my ego at the door!

“Dieci”...

 For time:

200m run

10 deadlifts (135)

10 power cleans (135)

10 Front squats (135)

10 push presses (135)

10 Bar facing burpees

10 pullups

10 box jumps (24)

10 HSPU

10 toe to bar

10 Wall Balls (20)

200m run
 
11:09 Rx.
 
Too much the Push Presses!

Front Squat 5-5-5

135 x 5

155 x 5

185 x 5

Never done a 5 rep max before. This is the benchmark.

"Wally World"...

Row 800m

21-15-9 of:

Wall balls (20)

Pull-ups

Run 800m

15:23 Rx

 

800M Run & "Maximum Intensity"...

‎800M Run - 3:02 (20 second SLOWER than PR).

then:

"Maximum Intensity"

Three rounds of:

Air Squats (Reps)

Abmat Sit Ups (Reps)

Ball Slams, 20# Ball (Reps)

Push Ups (Reps)

Double Unders (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

35-30-25-30-5

35-30-25-30-5

40-30-27-27-7

379 total - Ducking Foulbe Unders!

Deadlift 3x3 Across & "Lawnmower Man"...

Deadlift - 385# - 3x3 Across

then:

"Lawnmower Man"

AMRAP 8:

8 Renegade Rows (70)

8 Games Style Box Jumps (24)

8 rounds plus 3 reps

Cash Out:  "Seal Walks" - 10M each

Start with your stomach on the floor and lift your chest up high using your arms. With you legs held 'limp,' drag yourself across the floor only using your straightened arms. Hands face backwards fingers towards torso

Back Squat 3x3 & "Death by 10 Meter Row"...

Back Squat

3×3 (80-85 % of max) - 275 x 3

then:

"Death by 10 Meter Row"

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post the total distance traveled.

Total distances are:

round - meters this round (total meters):

1-10(10)
2-20(30)
3-30(60)
4-40(100)
5-50(150)
6-60(210)
7-70(280)
8-80(360)
9-90(450)
10-100(550)

11-110(660)

12-120(780)

13-130(910)

14-140(1050)

15-150(1200)

16-160(1360)

17-170(1530)

18-180(1710)

19-190(1890)

20-200(2090)

21-210(2300)

22-220(2520)

23-230(2750)

 

23 rounds - 2750 meters rowed  (1 round PR)

“Beef Jerky Time”...

As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

8 rounds + 5 C & J - Rx
Cash out: Mobility: 10 min

"Team Tire Flips"...

Two teams compete race to finish the following first:

400 meter Tire Flips 6 flips per athlete

After completing the tire flips run 400 meters back to the tire and get in line to flip again. The challenge is done when your teams tire has traveled the 400m meters out and back.

36 Tire Flips & 1.75 miles of running

Cash out: 15 Burpees

Press 3x5 & "Jackie"...

Press

95x5

140x5 (5# PR)

145x3

"Jackie"

1000M Row

50 Thrusters (45)

30 Pull Ups

9:58 Rx

Deadlift 5-5-5 & "3K Row"

Strength: Deadlift 5, 5, 5

315# x 5

365# x 5

405# x 5 (10# PR)

3K Row - 13:43.3 (Slow and painful after Deadlifts)

"Heavy Duty"...

For time:

15-12-9 of:

•Thruster (135)

•Pullups

Rest 3 mins

15-12-9 of:

•Power cleans (155)

•Ring dips

Rest 3 mins

15-12-9 of:

•Deadlift (265)

•HSPU

45:16 Rx (on all three WODs!)   -   That was BRUTAL!

“Tipsy”...

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)

Goat WOD...

AMRAP 15:

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.

"Murph"...

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.

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.

Toes-to-Bar...

100 Toes-to-Bar. Not for time.

"Erida"...

Erida: The Goddess Hate

AMRAP 15:

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).

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!