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Face Off

Yes, it’s really been over a week since my last WOD.  Last week was horrible!  Everything and anything that could go wrong, went wrong.  The only day I had time for a crossfit WOD was the day I woke up with THE worst migraine I think I’ve ever had.  I thought I would die…. but I didn’t.

Monday 10/3/11

Warm Up: 3×10
Double Unders (This is when the rope goes under twice with one jump.)
Jumping Squats
GHD Sit Ups

Strength: Front Squat – 5×3

WOD:  20min AMRAP
15 Box Jumps (20″)
5 Burpees
15 KettleBell Swings (1)
5 Thrusters (75#)


Here’s how it went down…

Warm Up: 3 rounds

Jump rope x 30

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Jump Squats x 10


GHD Sit Ups (I didn’t make it all the way down like this bad a$$)

img src:


Strength: Front Squat – 5×3 (55#, 65#, 75#, 85#, 95#)


Workout Of the Day: 20min AMRAP

15 Box Jumps (20″)

img src:


5 Burpees


15 Kettlebell Swings (20 lb)

img src:


5 Thrusters (55#)

RESULTS:  4 rounds with 2 seconds to spare.  Max HR 183.

Carl says with the deep squats on my kettlebell swings I will really see what an overachiever I am tomorrow.  Thanks Carl!



Thank you Miss Becky! :)

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