Prowler Sprints

I wasn’t feeling all that motivated today when I was deciding which class to attend tonight. I’m not sure if the busy day with multiple WODs yesterday or walking 18 holes of golf this morning took a lot out of me. I ended up going to the 5:30pm class and felt fine once I got moving.


3 rounds

  • 1m MB Russian Twists
  • 1m MB V-ups
  • 1m Plank
  • 1m Bicycles
  • 1m “Mystery”
  • 1m Rest

I used a 20# MB for Russian twists and V-ups. Each round, the “Mystery Move” changed; first we did side planks, then flutter kicks, and ended with prayer crunches. I was really feeling a burn during this ab circuit due to the leg lifts I did yesterday.


50 reps of each

  • Air Squats
  • Burpees
  • Box Jumps
  • KBS (Russian)
  • Close-grip HR Push-ups
  • Plyo Lunges
  • Pull-ups
  • Sit-ups

I used a 24″ box and a 53# KB. Since I flew through everything, I did full sit-ups to make it harder. I finished in 23:22 and then did 12 reps on the GHD as a bonus.

The close-grip HR push-ups were a bit awkward because you have to keep the hands far enough apart that you can lift them off the ground when your chest is laying down. Pull-ups felt really good and my kip is getting dialed in. I need to learn those butterfly pull-ups soon.


10 Sets

  • High grip Prowler sprint
  • Low grip Prowler sprint
  • Rest

Finally I got to use the Prowler! I probably won’t be too excited when I feel the effects tomorrow. Stayed after class a bit to finish these. The Prowler was loaded with 180# of weights so I’m guessing over 200# total. The distance was probably 25-30 yards each way. The high grip wasn’t too bad, but the low grip took everything I had to get the Prowler moving, was much slower pushing, and got harder each time. Here’s a video of Casey and I. I’m shown first pushing it back to our starting line.

Walk it Out

Feeling nearly back to 100% today after getting in the workout yesterday and a good night’s sleep last night.


3 rounds:

  • 1m Plank
  • 1m Bicycles
  • 1m Leg Hold
  • 1m Side Plank (30s each side)
  • 1m Mountain Climbers
  • 1m Rest


7 rounds, decrease pull-ups and push-ups by 3 each round, so 21, 18, 15, 12, 9, 6, 3

  • 100 ft Walking Lunges with DBs
  • 21 Pull-ups
  • 21 HR Push-ups

Total work:

  • About 210 lunges
  • 84 Pull-ups
  • 84 HR Push-ups

I used 35# DBs for the lunges. Whipped through them in round 1, but that caught up to me real quick and I had to take a rest during the rest of the rounds. I started off touching my knees to the ground on each lunge, which turned out to be a mistake because it ends up being a lot of pounding on the knee. I could really feel it as I got into rounds 5 and 6 so I only tried to get down as far as I could without hitting the ground. My total time was 23:42.

I’m getting better and better at pull-ups and (knock on wood) I haven’t ripped a hand wide open in quite some time with kipping pull-ups. A big part of that is learning when not to push too far and get off the bar to take a short rest. I need to learn how to do butterfly pull-ups now.


Walking sled pulls with three 45# plates on the sled.

Did a down and back holding a chain between our legs. The length was about 30-35 feet in each direction. I think I did 5 or 6 rounds, but didn’t keep track. This was my first time doing anything with a sled. It didn’t feel too bad for a while, but as the rounds went on I could really feel it. Then I got home and could feel it even more!

Packed House

Biggest class I’ve attended, but Tuesday is usually pretty big because there is only a 5:30pm and a 7pm at night. I think we had 18 or 20 people there. It’s cool to see the box growing especially in the new space.


3 Rounds:

  • 200m Run
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Butt Kicks

Pretty easy warm-up, but it did its job and got the blood flowing.


15:00 AMRAP

  • 5 Box Jumps
  • 10 Wall Balls

I used a 28 inch box and a 20# MB. Started out strong going rep for rep with the fittest guy in the gym, but I couldn’t keep up and fell 2 rounds behind him by the end. I completed 15 rounds + 4 box jumps, so that’s an entire Karen in there.


5 Rounds:

  • 1m Russian Twists
  • 30s Side Plank on each side
  • 1m Ab Crunch
  • 1m Hand Plank
  • 1m Scissor Kicks
  • 1m Rest

I used a 30# KB for the Russian twists which was plenty with all of the other stuff in there. The ab crunches were probably the hardest but nothing was easy I guess. Had to take breaks during most everything except the side planks and only one short break during the hand planks.

Great workout today and probably the most I’ve sweated during a CrossFit workout since I started. I feel like I lost 5 pounds. It’s not even 60 degrees out, so I can’t imagine what it’s going to be like when it gets in the 80s or 90s with high humidity.

Angie Rx

Since I worked out later yesterday it would have been a short rest to hit a morning class, so I went to the 5:30pm again.


3 rounds

  • 1m Flutter Kicks
  • 1m Side Plank (30s each side)
  • 1m V-ups
  • 1m Mountain Climbers
  • 1m Bicycles
  • 1m Rest

Great ab crushing warm-up.



  • 100 Pull-ups
  • 100 Push-ups
  • 100 Squats
  • 100 Sit-ups

I had only done “Angie” once before, nearly 4 months ago. At the time I did all jumping pull-ups and some kneeling push-ups to finish in 35:10.

Today I performed everything as prescribed, doing kipping pull-ups the whole way and all normal push-ups. I didn’t even rip my hands on pull-ups, so I’m getting better at recognizing when I’m close and readjusting my position or taking a break. I broke the pull-ups down into pretty small sets. It took me just under 12:00 to complete the pull-ups, which is by far the longest part of this WOD. I started out strong on push-ups, but was breaking them into sets of 2-4 at the end to get through. For squats I started out with 2 sets of 20 and then pretty much did 10s the rest of the way. Sit-ups were pretty easy and I knocked those out in 50-30-20.

My total time was 24:42, which is over 10 minutes faster and that’s even doing everything as it should be done!