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The CrossFit Continues…

Back in the gym after pulling that muscle it felt real good to get back.   Two WODs this week, Wednesday and Saturday both killers but of a different sort.


5 Minutes Max Push-Ups


Box Jumps & Wall Balls

This was one hell of a core work out but I didn’t know it at the time.  The next day my entire core was sore, and the shoulders were screaming after the pushups.  I’ve got a lot of work to do on upper body strengths, only managed 28 in 5 minutes.  Then it was onto the wall balls and box jumps.  Box jumps are pretty self explanatory, jump from a stand to a box, jump off.  Wall balls involved throwing a 15lbs medicine ball at a high of about 8 ft, catching on at squat down and exploding up with your legs from the squat to throw the ball.  It’s a HELL of a core work out.

Today was a much longer WOD that I’ve done before.


  • 100 Squats
  • 100 Pull Ups
  • 100 Push Press

The above was for time, alternating between each activity every minute.   Took me just over 23 minutes and I was DEAD at the end.  I’m sure this one will have me sore for a few days, but I must admit that some of this is getting easier.  Squats aren’t as bad as they were, today was with some weight, only the 15lbs bar as I’m still a little worried about my wrists and I think I’ll progress up quickly on the squats.  Pull Ups still kick my ass, my main weakness is upper body strength.

All in all a good couple of days.  Back at the gym on Monday assuming I’m not too sore after today…

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