THE OPEN IS UPON US!!! Today is the first workout for the Crossfit Open 2015! I cannot wait. First and foremost our box is doing an 80’s theme to represent and everyone knows how much I love themes and dressing up and also, I am ABLE to do the workout. It’s rare I can say I am able to do a workout and RX that workout due to my limitations in strength being only a year into Crossfit and also being really small. I am beyond excited for tonight with my ladies – GLAMRAP to own this workout!!!!!!! 15.1 – 15.1a bring it onn!!!! :) :) :)


15.1 Open Workout: 2.27.15



Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)

Immediately following:


1-rep-max clean and jerk 6-minute time cap

Last nights workout was great! A great workout in order to still have my rest day on Thursday, then go back Friday for the Crossfit Open 2015 workout! I cannot wait! They will announce the workout in about 8 hours! Eeeeeeeeeeeeek!!!!! So excited!


WOD: 2.25.15





8 min AMRAP

7 Cleans (155/105)

5 Shoulder to Overhead

10 Wallballs (20/14)

Last nights workout was pretty good. Deadlifts got me a little bit. The bar I was using for the deadlifts and for the pull ups really shredded my hands. Only the rough bars were left so I was forced to use those. But overall, fun! Wish I was there tonight for the partner workout but I have a family dinner to attend and will be missing Crossfit on 2/24 :(


WOD: 2.23.15

Front Squats

Push Press


12 min AMRAP

7 Deadlift

10 C2B Pull-ups

12 Box Jumps

Saturday and another partner workout! Lots of upper body strength in combination of lunges/leg work. I enjoyed this workout but I am really sore from it! Which isn’t a bad thing. Our gym is preparing us for the 2015 Open Workouts we might face.


WOD: 2.21.15


AMRAP – 20 minutes
Kettlebell Push Jerks
Kettlebell Walking Lunges – 45ft
Kettlebell Standing 2 Arm Bent Over Rows
Kettlebell Walking Lunges – 45ft
Partner workout

Welcome back “Jackie.” We did this one back on November 24, 2014. My time was 16:16 so I am determined to beat that! Last year I had to scale it and unfortunately this year I will have to as well seeing as though I cannot do strict or butterfly pull ups quite yet. Wish me luck on beating my time!


WOD: 2.20.15

1000m Row
50 thrusters (45/35)
30 pull-ups

The open is upon ussssssss! We are going to do Crossfit 2014 Open Workouts moving forward to prepare for the 2015 Open. Last night we did 14.4 and let me be honest, I didn’t think I’d get nearly as far as where I got! I managed to not only make it to the last Wallball but I also RXed it!!!!! So proud of myself :)


WOD: 2.18.15

Lots of events this Saturday! – Get Connected!
Teen Rumble! – @ CF Carmel – Maddie & Jack
Lean B4 Spring Informational Meeting! – 10:30am (after the group class)
*This is when you’ll get your Challenge & we’ll do pictures & measurements!*
Greg & Stephanie’s Baby Shower – 2-5pm – Charbono’s in Avon

15 min kipping work – focus T2B
14 min AMRAP
60 Cal row
50 T2B
40 WB (20/14)
30 Cleans 135/95
20 MU’s

Happy 1 Year Anniversary (to my Crossfit career) and to the only box I’ve ever been a member at – Crossfit317!!!!


Crossfit 1 Yr Anniversary

Looks like a lot of upper strength movements which I am hit or miss at being decent at. I am gradually growing stronger and able to do more weight / sustain more reps. This will be a challenege but looking forward to this upper body movements! Wish my luck!


WOD: 2.17.15

5 x 10


Push Press

Rest 1 min b/w movements, alternating movements


12 min AMRAP

20 DB Walking Lunges (40/20)

20 DB Deadlift

20 DB Push Jerk

The Crossfit Open is about to begin! We have the best and what will be, the most fun team! Emily Jones is our captain and I couldn’t be more proud to be on her team. During crossfit WODs and randoms, she is my inspiration and drive! I really don’t think I’d be where I am today if it wasn’t for her – inside of the box and outside of the box. Thankful for that friendship and sisterhood I never had! Last nights workout was INSANE… So many Front Squats and Burpeeessss!! But I made it and within the 30 minute cap!!!!


WOD: 2.16.15

Teams have been chosen! You should be contacted by your Team Captain very soon!

We have just under 2 weeks until the Open and we are looking forward to another great year!

Bring your spirit and hard work!


Pull-up/Dip Complex


For time:

50 Front Squats (115/75)

20 Burpee over Bar

40 Front Squats

20 Burpee over Bar

30 Front Squats

20 Burpee over Bar

20 Front Squats

20 Burpee over Bar

10 Front Squats

20 Burpee over Bar

Saturday workouts are always … “Different.” And I’ll just leave it at that! Although they seem challenging / long / hard / complicated / tiring / crazy / scary / etc. having partners to workout with – ones you absolutely have a blast with makes it that much better! I enjoyed this Saturday workout and it preps you for a great day ahead!


WOD: 2.14.15


12 Toes-to-bar

9 Shoulder-to-Overhead



12 Burpee (Bar Facing)

9 Squat Clean

6 Chest-to-bar Pull-up



50 ft. Front Rack Lunge

5 Front Squat


I like workouts like this, but then again – I don’t. Because we use the same bar throughout the workout, I was unable to make my deadlifts heavy. But overall, I think after doing as many as we had to do and as worn out as you feel after, it was worth getting a lighter foot to start!


WOD: 2.13.15

Kipping Work


For Time:

50 Deadlift (135/95)

40 Pull-ups

30 Push Press (135/95)


10 Snatch (135/95)

This looks like an “easy” and fun workout! The only movement I struggle with are DU’s. I am okay a pistol squats and T2B, could use improvement in those as well but I can actually perform those, at least one! I just can’t get one DU down!!! Frustrating but that’s the nature of the beast. Wish me luck!!


WOD: 2.11.15

5 min AMRAP
10 Front squats (155/115)
10 Push-ups
Rest 3 min
5 min AMRAP
10 Alt. DB Snatch (50/30)
20 Abmat Sit-ups
Rest 3 min
5 min AMRAP
5 Push Jerk (155/115)
20 DU’s
Rest 3 min
5 min AMRAP
10 Alt. Pistols
5 T2B

It’s always brutal when you look at the board and BOOM – 2 workouts :( BUT I love it at the same time because it isn’t something I would do on my own so it always challenges me and makes me a better Crossfiter to be “forced” into doing something harder. I would say that I did a pretty decent job – I RXed the first portion of the workout and can only do 70# KB swings, so 18# away from RXing the second workout. I’ll take it!


WOD: 2.10.15

Pull-up/Dip Complex
Tabata :20/:10 x 8
Burpee box jump overs (24/20)
Slam balls (50/35)
Lunge Jumps
10 min EMOM
10 Russian KB Swings (106/88)


Have you ordered the new flavor of Kill Cliff – Berry Legit??? I have and I cannot wait to try it! Get yours today with the link below! It’s bound to blow your taste buds away! #cantwait

/berry legit

This workout was fun but I still struggle with T2B. My hands feel like they’re constantly going to rip and I also struggle with staying unbroken as my body tends to swing and I can’t find that second T2B motion. Although it’s a struggle, it’s nice to have workouts that incorporate movements that require improvement.


WOD: 2.9.15

5 x 5



Alternate movements, resting 1 min b/w movements


7 min AMRAP

5 T2B

10 Push Press (50/30)

Sunday’s are Open Gym. To do what you’d like, work on new-old-or challenging movements. Emily and I decided to put together our own 4 round WOD. This was my first Sunday Open Gym and I must say, I enjoyed it enough to do it again!



4 Rounds

10 Deadlifts – 125#

10 Russian KB Swings 70#

50 Abmat Sit-Ups

I love CLEANS! Although I am not as strong as I’d like, this workout will be a fun movement and after being sick for the entire weekend, just getting back yesterday and having a “lighter workout” that turned out to be slightly brutal, I am ready! Even woke up earlier this morning, feeling refreshed and ready to take on the day!


WOD: 2.4.15

Clean Pull 10 x 2

Muscle Clean 10 x 2

10 min EMOM

7 Power Cleans (135/95)

After coming down with the flu this entire weekend and then becoming dehydrated after,  I was unable to attend a session at the Box yesterday. Thankfully, I am almost fully recovered and I went today! It was a lighter workout (thank youuuuuu Jesus…….) I did much better on Cindy than I thought. I also only scaled the pull ups.

WOD: 2.3.15

Pull-up/Dip Complex


20 min AMRAP

5 pull-ups

10 push-ups

15 air squats

Almost forgot to post this!


WOD: 1.30.15

Pull-up/Dip Complex

Snatch Pull 10×2

Muscle Snatch 10×3

10 min EMOM

High Hang Snatch

This is going to be a challenge! To keep 4 bar movements in one set without breaking in between… Talk about hard! I am not as talented with “movements” as it takes me a time to get the movements correct so today will be a challenge. I look forward to it … but I am worried! It has been a rough day at work today, so anything at the Box today is a blessing. Wish me luck!

WOD: 1.29.15


TBT to last year’s intramural Open! Get signed up…the Draft is coming! 


20 min AMRAP
Deadlift/Hang Clean/Front Squat/Jerk (155/115)
4 movements done as a set, if let go of bar during the set, start the round over



I like today’s WOD. It seems very achievable for what I am capable of doing – which I love. Any time I can RX a workout, I get super excited to see my time when I can actually do the prescribed work outs. However the OH Squats weight is a little much so I won’t be RXing this one …. But should be a good, light day after all the hard WODs we’ve had lately. I also will be blonde during this workout – if the lady can get my hair right!!! I have had 2 terrible appointments so I am hoping this one gets the color I was asking for in the first place. With my luck on both!!


WOD: 1.28.15

Push Press 10 x 2 HAP
Push Jerk 10 x 1 HAP
For Time
50 abmat sit-ups
40 burpee box jump overs(24/20)
30 OHS (135/95)

After what happened yesterday (near pass out/pukie status) I am hesitant to jump back into the Box today. But, I’m going to do it. Today’s workout will not be RXd as I am not able to do DUs. I look forward to the Back Squats and the upper body movements but not the DUs. Ugh…. Those jump ropes really get me all welted up. Wish me luck!


WOD: 1.27.14

1. Pull-up/Dip Complex

2. Back Squat & Press


Rest 1 min b/w sets

3. For time:

50 DU’s

50 DB Thrusters (50/30)

50 Push-ups

50 DU’s

Reebok Crossfit Games Open 2015 is upon us! It feels like just yesterday I was watching the 2014 games. Times flyingggg by. Tonight’s work out looks nice however I unfortunately did not eat lunch :( I know …. shame on me. I can only imagine the aftermath on an empty stomach. I like Front Squats (to an extent) and the 10 minute EMOM of Wallballs and Heavy Russian KB Swings (one of my favorites!) Except I usually try for the 70# KB so we’ll see how “fun” it’ll be after. Wish me luck!!! Happy Monday!


WOD: 1.26.15

The Open is upon us…..are you signed up?

Don’t miss out on our Intramural Open!


So last night was pretty amazing. I accomplished two PRs! Not only did I Full Clean 100 lbs for 3 reps but I also got my first ever HSPU (Handstand Pushup)! It was one of my three 2015 goals. I had zero idea that I would achieve that in 21 days!!!! But it happened and I am proud and thankful for all of the coach James and my boyfriend Jake for guiding me! I also made it on our Boxes website the next day!!!!

Tonight, the workout looks pretty lengthy but will be great movements after all this bar work from earlier in the week. Looking forward to another great day at my favorite place … Crossfit317! Stay tuned for results to shortly after! Wish me luck!


WOD: 1.22.15

Congrats to Kaala on getting her FIRST HSPU last night!! Great work girl! 10408751_10155030040620408_7660629225786636189_n

This WOD doesn’t seem as bad. At least not as bad as Monday’s and yesterday’s WODs. Let me tell youuuuuu … I am feeling it today. Even after a nice helping of Biofreeze on my back. I am unsure of my max on today’s workout. We do not do a lot of clean’s or at least maxing out cleans so today will be interesting! Hopefully my body can hold out and make it happen! I’ll be back after the class with my results! Wish me luck!


WOD: 1.21.15

Clean Pulls 10 x 2

Full Clean (TnG) 10 x 3

2000m Row for time

Oh boy …. Today’s WOD looks a little brutal. Front Squats and Push Presses aren’t my struggle, and  neither is Rowing, KB Swings, or Slam Balls … But Wallballs. I don’t know what it is about them – if I am just so short it’s more difficult or if I just plain don’t like them. However, I have started to learn to love them and do them and suck it up! I’ll be back after the work out to let y’all know my time! Wish me luck!!!!!! ….


WOD: 1.20.15

Front Squat/Push Press 5 sets of 10, Alternating movements with 1 min rest exactly b/w movements


Row 1K 3 rounds 30 KB Swings (53/35) 30 slam balls (50/35) 30 wallballs (20/14)