What's the WOD?
Movement Index
Air Squats
Back Extensions
Back Squats
Barbell Carry
Batwing Rows
Bear Complex
Bear Crawl
Bench Press
Bent Over Row
Box Jumps
Broad Jump
Burpee Broad Jumps
Calorie Row
Chest-to-Bar Pull-Ups
Clean and Jerk
Clean Complex
Clean Deadlift
Clean Pull
Double Unders
Drop Snatch
Dumbbell Hang Cleans
Dumbbell Lunges
Dumbbell Snatches
Farmers Carry
Flutter Kicks
Front Squats
GHD Sit-Ups
Goblet Squats
Good Mornings
Half Moons
Hand Release Push-Ups
Handstand Hold
Handstand Push-Ups
Hang Clean and Jerks
Hang Cleans
Hang Power Clean
Hang Power Snatches
Hang Snatches
High Hang Clean
High Hang Snatch
Hip Extensions
Hollow Holds
Inverted Row
Jack Knife
Jumping Pull-Ups
Kettlebell Row
Kettlebell Snatch
Kettlebell Squats
Kettlebell Swings
Kettlebell Thrusters
Knees to Elbow
Low Hang Clean
Low Hang Snatch
Lunge Jumps
Med Ball Squat Cleans
Med Ball Throws
Muscle Snatch
Muscle-Up Transitions
Muscle Ups
Overhead Lunges
Overhead Squats
Overhead Walking Lunges
Pendlay Row
Power Clean
Power Snatch
Power Position Clean
Power Position Snatch
Push Jerk
Push Press
Prowler Push
Renegade Rows
Reverse Hypers
Ring Dips
Ring Holds
Ring Push-Ups
Ring Rows
Romanian Deadlift
Russian Twists
Seated Box Jumps
Shoulder to Overhead
Slam Ball Throws
Slam Balls
Sled Drag
Sled Push
Snatch Balance
Snatch Complex
Snatch Deadlift
Snatch From Blocks
Snatch Grip Push Press
Snatch Pull
Split Jerk
Split Jumps
Split Press
Squat Jerk
Squat Jumps
Stone to Shoulder
Strict Press
Sumo Deadlift High Pull
Toes to Bar
Tempo Front Squats
Turkish Get-Ups
Wall Balls
Wall Crawls
Wall Sits
Wall Squats
Walking Lunges
Yoke Push
My PRs
Snatch: 120#
Power Snatch: 105#
Hang Snatch: 115#
Clean: 160#
Power Clean: 150#
Hang Clean: 150#
Clean and Jerk: 150#
Hang Clean + Jerk:125#
Thruster: 115#
Squat Jerk: 135#
Split Jerk: 150#
Push Jerk: 145#
Strict Press: 75#
Push Press: 120#
Bench Press: 105#
Back Squat: 205#
Front Squat: 165#
Overhead Squat:
     Snatch Grip: 120#
     Close Grip: 150#
Deadlift: 215#

September 13, 2014

Snatch (95#)
Clean and Jerk (135#)
Bar Muscle-Up Transitions
Glute-Ham Raises
GHD Sit-Ups

Lots of stuff going on here. Started with the snatches. Focused on form more than going heavy. I wanted to! But actually I really wasn’t too excited to snatch today. It’s so weird! I have points in my life where I really love the snatch, and then I clean and I wonder how I ever liked the snatch more. I think I’m in the cleaning phase now. Maybe because I’m just seeing so much improvement. Contact is happening. I’m just so happy with my cleans. But yeah, then I clean and jerked. Worked up to 135#. Had 145# on the bar, but my friend showed up and I got distracted. But then we worked on all of the other stuff together. The bar muscle-up transitions were jumping from a box and just getting over the bar like you would in a muscle-up. It was so much fun! I will do this more. Glute ham raises were fun, too! GHD sit-ups really just bother my head. Ugh. But I will do both more. Let’s see if I stick to my word lol.

Also, my coach today told me that whenever we back squat, or do any squatting in class, that I can sub in front squats! Yes! This is because I need to get my clean numbers up. I can get under so much shit but then I can’t stand it up. I’m really excited to start this. He also said when we do complexes that I should just add extra front squats to it. Can’t wait to start this next week!

Another guy there told me I really need to get my jerk on point. Says I can move more weight (obviously) when I do. Because I hardly get under the bar. This is what I get for not doing split jerks for a year. 

September 12, 2014

Clean Complex: 
Hang Clean
Split Jerk

My Max:135# (160# clean) 

Clean complex max is laughable. Only missed the jerk. Know I can get. Totally unplanned, but went for a clean PR. Tried 160#. Got under it the first time, but couldn’t stand it up. It was very defeating. But here comes the fucking stupid and annoying part. I tried it again. And it was like the easiest thing to stand up ever. Okay, not ever, but no sticking point, no anything. Fucking whatever. I’m not even happy about this. I want 165# so bad. But I didn’t even try today. My fault. I wanted to try something I could have a chance of hitting (160#). One of the new girls (so cute) was like… THAT’S INSANE. It was so cute. Like, sometimes you don’t realize how far you’ve come. AKA my life. Small progress is better than none. I’ll get that 165# next time.

For Time: 
10 Rounds
3 Power Cleans @ 75% (115#)
10 Over-Bar Burpees

My Time: 15:02

All power cleans were singles. It just makes no sense in my mind to do touch and go. Especially when I’m trying to clean up my form. Because I just don’t reset the right way when I bring the bar down for touch and go. Maybe something I need to work on. But I mostly would drop the bar and get right back on it. Didn’t lose too much time, if any. I feel like it feels a lot slower than touch and go, but I’m not sure how much slower it is. Also, my form was so fucking on today. For all of the cleans. Okay, the hang cleans had their moments, but the cleans from the ground and the power cleans the form was on point. Major feet movement, contact. Everything. I’m so excited. Nothing really to say about the burpees. I really liked this WOD though! 

September 11, 2014

For Time: 
2 Rounds
200 Double Unders
50 Overhead Squats 95#
50 Pull-Ups
1 Mile Run
*50:00 time cap* 

My Time: 533 reps (32/50 OHS in round 2)

This was terrible. Yet, still my love for overhead squats grows stronger. Really I just underestimated myself with them. And, actually, in this whole WOD. Need to start living up to my full potential. Like, 95# is 63% for me. I should have been doing sets larger than 5. At least in the beginning. No snatch grip was used by me. Clean and jerked the bar with a slightly wider grip than I would normally use to clean. Mobility FTW! Pull-ups were also all sets of 5. This is really disappointing. I KNOW I can do bigger sets. I got in my head too much. Pull-ups always get in my head. Seriously, I need to get my shit together. That is all.

September 10, 2014

Bench Press: 
5 x 5 

My Weights:65# - 75# - 85# (3) - 80# - 85# (4) 

This was a 5 rep max kind of thing. Damn hit 85# for 4! I guess that’s good. Never impressed with my upper body strength, but it’s definitely improving, so I can’t complain.

(1) 4 Minute AMRAP: 
30 Double Unders
10 Med Ball Cleans 20#
- then -
1:00 Rest
- then - 
(2) 4 Minute AMRAP: 
Rope Climbs
- then - 
1:00 Rest 
- then - 
(3) 4 Minute AMRAP: 
5 Handstand Push-Ups
15 Sit-Ups

My Scores: 
      AMRAP (1): 3 + 30
        AMRAP (2): 7
        AMRAP (3): 3 + 4

Okay, WOD 1 was pretty good. Just kept moving. The rope climbs were absolutely terrible. KOA just put in some new ropes and they’re covered in some wax shit to keep them from getting all fucked up, but whatever. I kept slipping and it hurt my freaking legs. I felt like I was holding on for dear life. I’d move up, then slip down a little. Grrr. Third one was fun. Handstand push-ups held me back a little. Just a strength thing. Need to work on strict ones. Always saying all this shit I’m gunna do.. but seriously, I’m gunna do it, okay!

Also, we had a finisher. It was five rounds of 10 bicep curls and 20 tricep pull-downs with a thin blue band. I always feel like warm-ups and finishers don’t count. But there ya go. Got my pump on. 

September 9, 2014

Back Squat: 
4 x 4 @ 145#

Totes bullshitted this. I just always feel so rushed squatting with the class. Maybe I’ll hit some on my own in open gym on Thursday or Friday. Just so you can see how much I bullshitted…this was supposed to be 6 x 4 at 165#. Oops.

For Time: 
50 Front Rack Lunges 75#
40 Kettlebell Swings 35#
30 Cleans 115#
20 Kettlebell Overhead Squats 35#
10 Muscle-Ups/30 Ring Rows
* 20:00 time cap* 

My Time:149 reps (9/30 ring rows) 

All numbers are total reps. So, 25 lunges each leg and 10 overhead squats with each arm. Surprisingly the squats were easier with my right arm (I’m a lefty). This is so weird. Maybe because I’m forced by society to do all things with my right hand #LeftyMovement #WeWillNotBeForgotten. Anyways, lunges were worse than expected. Kettlebell swings were sets of 15s and 10s. Mostly was just trying to break them up on purpose so when I got to the cleans I was okay. I was switching my weights for the cleans during my rest. Also coach helped me put the second plate on. I was like FUCK YEAH. Cleans were all sets of one. Just tried to get on it as soon as possible. Like for a few reps at least. Then some rest. But I tried to focus on my form, too. And I could tell sometimes when it was really good because it just felt SO easy. Like if they all felt that easy I would have been a lot faster through the cleans. The muscle ups were the hardest part. LOL JK not yet. Did the ring rows obviously. Got 9. As you can see. Since I wrote it way at the top there. Okay bye. 

September 8, 2014

Power Snatch: 
Build to a Heavy Triple

My Max:95#
        (2 @ 100#)

When it’s easy, its easy. When it’s hard, it’s like impossible. I can power snatch 95# like no one’s business, but the second I go heavier it’s like a struggle. But it’s okay. I triple power snatched 90% of my max power snatch. And did 95% for a double. Can’t really be mad.

Also, get your knees out of the way on the first pull! Ugh.

8 Minute Clock: 
Every 40 Seconds: 

2 Power Snatches +
1 Overhead Squat
@ 75% of 1 rep max power snatch

My Weights: 6 @ 85#
                      6 @ 90#

Coach always be tellin me to “put some real weight on the bar.” Maybe could have done 95#, but the 90# was pretty good. Definitely better than the 85#. My first snatches were way better with the 90#, though. Definitely my body getting tired. Coach says I do some weird hip thing, I don’t know. So I need to fix it. But once he brought it up, he said I did a good one! So I guess I just really need to focus on my pulls as I do them. But dude, my feet were so good. Stomping every time. Yes. 

(1) 8 Minute AMRAP: 
7 Shoulder to Overhead 75#
7 Goblet Squats 53#
- then - 
2:00 Rest
- then -
(2) 4 Rounds: 
2 Minutes to Complete: 
250m Row
5 Over-Rower Burpees

My Scores:
        (1): 5 + 10
        (2): Round 1:1:38
               Round 2: 1:47
               Round 3:
               Round 4: 1:43
               Total Working Time: 6:54

Again, coach says I should have put more weight on the bar for the shoulder to overheads. I was like.. bro.. you wrote this WOD. If you want me to do more make it heavier! LOL. I mean I would have for sure went up. But he brings this up as we’re about to start. LOL. I’m just not used to being able to over-Rx WODs. I’m still surprised I can Rx most WODs. Which I shouldn’t be, really. Because I’ve gotten pretty strong. 

Anyways, the row was so difficult. Besides the first round, started every round like 10 seconds in. But that time was added into my working time, because it obviously counts. Time starts every two minutes! Can’t cheat myself on that one. But yeah, just goes to show that sprinting the row really doesn’t mean anything. I went balls to wall the first round and it really took me the same time to complete the rest of the rounds. Actually, the other ones would have been faster if I started on time and wasn’t a pussy. Going a little slower on the row gave me more to go faster on the burpees. Lesson learned.


(1) Me and partner! Showing off our names on our sleeves! Such a great picture! 

(2) Parter and I showing off the backs of our shirts! She was cougar and I was kitten. So fitting LOL.

(3) Flexing and shit. Tu sabes.

(4) Back of my shirt! The 63 is for the weight class I’ll hopefully be in for my weightlifting meet at the end of September. Fuck. This is gunna be good LOL.

(5) Front of our shirts! Our team name “Kitty Crushers” to go along with our kitten/cougar theme.

(6) Everyone from today! Everyone killed it!

WOD 2 Pictures

(1) Break-down of the WOD.

(2) Me braving the wall balls.

(3) Had to post this one. Do you see that freaking depth! Ass to grass my friends! Why am I so proud of this picture? LOL

(4) Plankin away! Say hi to my quads for me. k thx.

(5) Med ball cleans. Also, depth of an angel.

(6) Kettlebell snatching. You can just see that kettlebell is gunna come crashing down on my wrist! LOL. 

WOD 1 Pictures

(1) WOD one deets.

(2) Me doing shoulder to overhead.

(3) Me doing the hang power cleans. Tell me you see that discoloration in my legs! Gotta be from the impact of the bar. Funny that the camera caught that LOL.

(4) Me doing kettlebell swings! Booty.

(5) Me looking like i’m dying during wall sits.

(6) Me 5 seconds later looking like I’m bored doing wall sits? Something doesn’t make sense. LOL.

September 6, 2014: KOA Partner WOD

WOD 1: 
8 Minute Clock: 
50 Shoulder to Overhead 65# / 10 Kettlebell Swings 35#
50 Hang Power Cleans 65# / 10 Kettlebell Swings 35#
Remaining Time:
Sit-Ups / Wall Sit

Our Score:40 sit-ups

WOD 2:
8 Minute Clock: 

75 Wall Balls 14#/Plank
75 Kettlebell Snatch 35#7 Med Ball Cleans 14#
Remaining Time:

Our Score:136 total reps (61/75 snatches) 

Today my box had an intrabox partner WOD. Pictures to come!

WOD 1: I did 10 extra cleans. I can’t explain how much it bothers me. Not because we could have got more sit-ups. But because that’s not what the WOD was! And I didn’t do EXACTLY what we were supposed to do. I literally have issues because it’s driving me crazy LOL. But this was definitely the WOD more suited to my strengths. Shoulder to overheads were light. Power Cleans were light. All everything touch and go. Shoulder to overheads were all push press. Pretty sure. I was speedy. So much fun.

WOD 2: Less fun. Wall balls are full of hate. I did 15 - 10 - 10? I think? Definitely 15 the first round, which is so excited because I hate wall balls and mentally I just stop at 10. LOL. Know I can push past that and today obviously proved that. Snatches were kind of slow. One of the guys told me “it literally hurt to watch you do them.” Because I’m just so terrible at them. The weight isn’t heavy, but the kettlebell always crashes into my wrists. Feel free to give me tips on how to fix that. LOL.

Like I said, some pictures are coming! YAY!

September 5, 2014

For Time: 
5 Rounds 
3 Rope Climbs 15’
10 Toes to Bar
21 Overhead Lunge Steps (25# Plate)
400m Run
*25:00 cap*

My Time:3 +50m

Ropes were close to 15’. No one really knows exactly how high. So whatever lol. Lunges were all unbroken. Probably the easiest part. Definitely where I passed people. Because I can hold the plate overhead with my elbows locked out, which I guess a lot of people can’t do. So, pretty big advantage there. Also bothers me there were 21 lunges. Like, why no 20 or 22?! Did pretty well on the runs, I’d say. I don’t know. Toes to bars were okay. Never did all 10 unbroken. They still need work. 

September 4, 2014

For Time: 
10 Rounds

3 Handstand Push-Ups
6 Deadlifts 155#
12 Pull-Ups
24 Double Unders
*25:00 time cap*

My Time: 7 + 5

So, coach made us do strict handstand push-ups. Really messed with my whole WOD vibe. Had to go down as far as I could then come back up. Because I can’t do strict. Whatever, can’t be mad. She’s obviously only trying to make me stronger. And she helped with my deadlift! Keep my chest up. That’s the cue that worked. So now I have some serious work to do to train my body to do that. Been a long time coming. Also, if you couldn’t tell, its Hero WOD week at Crossfit KOA. And there’s an intrabox partner competition tomorrow! What a great week.

September 3, 2014

Build to a Heavy Triple

My Max:105#

Got 115# for one, tying my PR. Whatever. I don’t know. The bar kept getting in front of me. Went for 120#, too. Same crap. I think when it gets too heavy my press gets all messed up and the bar gets away from me. Because I should theoretically be able to do a thruster with 120#. It’s just science.

For Time: 
1 Mile Run
21 Clean and Jerks 105#
800m Run
21 Clean and Jerks 105#
1 Mile Run

My Time:38:23 (?)

Did this almost a year ago (September 11). Didn’t beat my time, but couldn’t have done it at 105# last year. Not even close. And it was only a few minutes slower. Feel like I could have done the clean and jerks faster, but the runs did their job and made me tired for those bitches. But seriously, they felt easy. Some were basically push presses. I barely had to get under the bar. They were all singles. It just takes me too long to do touch and go clean and jerks. Lowering the bar is such a pain in the ass. But a lot of the jerks were touch and go from the clean. Like catch, right into the jerk. Yo, I don’t even care. I freaking finished. Like I hate running and I was dreading this but I know I needed to push myself to do it. I’m like the opposite of a cherry picker. I’m more likely to go on a day where I hate the WOD than a day I really want to do it. This is why rest days are so hard. Because no matter what I want to do the WOD LOL. I have issues.

Also, not sure about my time. The cap was 30:00 and I went out for the run around 28:something. So, when I got back the clock was on 6:37 counting down. So, I was figuring out what a good time the clock would have started on could be to give me a decent mile time (I went slow and I know it was around 10:00.) So, figuring it started recounting at 15:00, my time was 38:23. I also know it was around a 40:00 time. So, assuming coach didn’t restart the clock at some point, I’m going with this time. If it’s too low, just gives me something to push to beat next time. Okay, I’m done.

September 2, 2014

Power Clean: 
Build to a Heavy Triple

My Max:135#

I guess this is technically a PR? Not the prettiest cleans, but none of them were. Wasn’t on my A game today. I feel like maybe it’s because they were power cleans. Been working so much on full cleans. But I don’t know, it should translate? Am I right? Whatever.

For Time: 
7 Rounds

15 Kettlebell Swings 35#
15 Power Cleans 65#
15 Box Jumps 20”

My Time:18:01

Beat my previous time (July 17) by a little over a minute and a half (1:32). And let me tell you, it felt way more terrible than I remember it the first time. It was awesome. Just finished the fourth round about 10 minutes in. Got like 2 swings in for the fifth round. Okay, just calculated my average pace for the first four rounds was 2:30. Okay, not bad. And the last three was 2:40. This is awesome because I thought I slowed down SO much. But only added 30 seconds total to my time the last three rounds. Okay, I guess that’s kind of a lot. But whatever my pace didn’t decrease drastically like I thought it did. The suck was probably just getting worse so I felt significantly slower. Really happy about this. See, you guys, I’m actually good at some WODs.. I’m not completely terrible at everything lol.

August 31, 2014

For Time: 
60 Kettlebell Push Press 35# 
50 Wall Balls 14#
40 Kettlebell Sumo Deadlift High Pulls 53#
30 Front Squats 105#
20 Toes to Bar
20 Strict Pull-Ups
*200m run after each movement*

My Time:29:57 @ 20 toes to bar

Yet another Sunday at Crossfit KOA. Push presses I got through pretty quickly. It was the wall balls that got me. Ugh. Then it was just all downhill from there. The front squats were pretty fun. Because why not.. I like them. The time cap was 30:00, so wasn’t about to go out for the run after the toes to bars. But whatever.