CrossFit WOD, April 17, 2019


Shoulder Press (3-3-3-3-3)
Record heaviest weight for 3 reps

Metcon (4 Rounds for reps)
E5MOM for 20 minutes:
– 100′ Sled Push 180/135
– 500 Meter Row/ 400M Run
– 35 HR Push-ups

CrossFit WOD, April 16, 2019

April 16th

4 sets:
– 20 (Banded) KB Swings
– 20 Alternating Single Leg V-ups
– 20 Side to Side Ball Slams
– 20 Russian Twists

Metcon (Time)
9 ninute AMRAP:
– 9 Power Cleans 115/75
– 6 Burpee Box Jumps 24/20
– 9 Toes to Bar
Metcon (Time)
9 ninute AMRAP:
– 9 Power Cleans 75/55
– 6 Burpee Box Step Ups
– 9 Hanging Knee Raises

CrossFit WOD, April 11, 2019

April 11th 2019

E4MOM for 16 min: 400 M Run

Record fastest time in the 400 M Score sheet below.
400m Run (Time)
Max Effort 400m Run

Record your best 400 Run.

CrossFit WOD, April 10, 2019

April 10th 2019

Clean and Jerk (3-3-3-3-3)

Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit WOD, April 8, 2019

April 8th 2019

Push Press (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
– 8 Devil Press 40/25
– 12 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
– 8 Burpees
– 12 Abmat SItups

CrossFit WOD, April 5, 2019

April 5th

Deadlift (5-5-5-5-5)

Metcon (Time)
Partner "Christine" 6 Rounds:
500m Row
12 BW Deadlifts
21 Box jumps 24/20in

Find a deadlift weight that you and your partner can both use for the workout.

My CrossFit OPEN

In the past, I would have looked down on my Open performance this year. Certain workouts would’ve left me wanting or would’ve made me feel like I failed. Not just at that workout, but in a year’s worth of training. I’m proud to say that this year, I was able to approach every work out with a positive attitude and a plan that was based in giving my best effort.  

That said, positivity doesn’t come easily. Open Workout 19.2 for instance, was a repeat and I fell 85 reps short from the last time we tested. But, different from past years where I would have spent my time feeling bad about it, I took time to reflect on what happened this last year…things like buying a house, having a baby, and working 60-70 hrs a week. These are not excuses, just my reality. When you have this much, something’s got to give and my reality was I just hadn’t had the time to hit workouts like in the past. 

When you are realistic about where you’ve invested your time then you can take out the emotional sabotage that can so easily snowball in our minds. Thoughts like, “I got 85 less reps. I’m less fit. This year was a waste…etc.” These toxic thoughts don’t respect your experience. Instead, use the moment to help better yourself and develop a plan to make the changes you want to see. Then it’s just one day at a time…