WOD: 7.1.15


5 Rounds

10 Ring Rows – Feet on Box

*rest 30 sec*

8 Glute-Ham Raises

*rest 30 sec*

10 Candlestick to Pistol

*rest 30 sec*

100m Farmer’s Carry (70/53)

*rest 2 min *


“You don’t put a question mark at the end of what God put a period.”

Richard Petty

“You’ve got to have confidence in the very thing that makes you unique – then wait for the world to catch up.” Lindsey Stirling

WOD: 6.30.15

Push Press


Every 3 min
Buy in: 50 DU’s
3 rounds
15 T2B
20 Burpees
Cash out: 50 DU’s

WOD: 6.29.15

Back Squat


Every 3 min – HAP


15 min AMRAP

10 Double KB Clean (53/35)

10 Double KB Front Squat

10 Slamball (50/35)

Praying for a swift recovery for Becca who came down wrong on her foot during the WOD and Wine event. In my almost 2 years of Crossfiting, I have never seen anything like this. So please pray and send love her way!!!


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WOD: 6.24.15


Partner Workout

100 Air Squats
Partner must hold wall sit
Partner must be in handstand hold
100 T2B
Partner must hang from the bar
50 Burpees
Partner must hold straight arm plank
100 Box Jumps (step down)
Partner must hold 2 KB

WOD: 6.22.15

Front Squat


Every 3 min – HAP


12 min AMRAP

10 Dbl KB Swings (53/35)

10 Dbl KB Thrusters (53/35)

WOD: 6.18.15

Snatch Grip Deadlift

8 x 2

Snatch Balance + 2 OHS

10 x 1

10 min EMOM


WOD: 6.17.15


25 min AMRAP

200m Run

90 ft. Goblet Lunge (70/53)

20 Air Squats

15 Pull-ups


This weekend we have a team competing in the Strength in our Street Competition benefiting Wheeler Mission!


WOD: 6.16.15

Strict Press


Every 3 min – HAP


15 min AMRAP


15 DB Push Press (50/35)

20 Slamballs (50/35)

*Alternate each round between partners*

WOD: 6.15.15


Back Squat 8-8-8-8-8

Rest 3 Mins inbetween sets


Chipper Workout

50 Russian Kettlebell Swings (70#)

40 AbMat Sit Ups

30 Push Ups

400m Farmers Carry (35#)

WOD: 6.11.15

5 Rounds

30 wallballs (20/14)

20 box jumps (step down) (24/20)



WOD: 6.10.15


5 Rounds

1 min weighted plank (45/25)

rest 30 seconds

2 Conan drills

rest 30 seconds

200m Farmer’s Carry (53/35)

rest 30 seconds

16 DB Step-ups (50/35)

Rest 2 min

WOD: 6.9.15

Overhead Squat


Every 3 min – HAP


The Chief

5 Rounds

3 min AMRAP

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 min

*Reset the AMRAP each round*

Congratulation to the two teams of Crossfit317 who competed this weekend and owned in this years 4×180 Competition! (at box Crossfit180). So proud of these guys and gals!



1908127_10155527404485408_4282264895728046321_nTHE EVENT

Join us this June for the 3rd annual 4×180 Throwdown!

Registration opens on 03/14 at 5 AM EST.

Athletes from near and far will participate in the 3rd annual 4×180 Throwdown on June 5th and 6th to help support the Boone County Cancer Society. These relationships are essential in building up awareness on how Boone County Cancer Society offers extra assistance to cancer patients entirely free of charge. $0.73 of every $1.00 Boone County Cancer Society raises help support those affected by cancer.

The 4×180 Throwdown ultimately impacts Boone County on a personal and professional level. We expect nearly 250 spectators cheering on the 4×180 Throwdown competitors on June 5th and 6th. Join us in supporting the 120 athletes and Boone Country Cancer Society.


  • – Prizes will be awarded for top 3 teams ($500, $300, $200).
  • – There will be WOD prizes for each WOD.
  • – Each athlete will compete in 4 WODS over 2 days.
  • – The 1st WOD will be held on Friday night.

WOD: 6.4.15


What a great time! We are blessed to have such an awesome kids coach! Coach Jess has truly grown our kids program from a small idea to an amazing class that creates fun around fitness and empowers all of our awesome kiddos! We love seeing the kids embrace fitness and their strength! Congrats on 1 year! We look forward to many more!


Clean Pull 10 x 2

Hang Power Clean + Hang Clean

Use 20 sets to work up to a heavy complex.


Scheduling note!

Friday night: the 6:30-7:30pm class will be open gym

Saturday: Open gym from 8:30-10:30am

*We thank you for your understanding for some slight schedule changes as our staff is able to compete together as a team at the 4×180 competition in Lebanon!

I’ve been really trying to get my Clean form 100% down. I know that once the form is set in place and I get it, I will be able to push more weight than I have. I currently sit at 110lbs for my Cleans but I know I can do more than that! Just have to work on that form. >>> Below are some videos of my form.

WOD: 6.2.15


Check out our latest blog!

What’s Holding You Back?


Pull-up/ Dip Complex


4 Rounds


10 Alt. Pistols

20 DU’s

Rest 1 min

So those 95# Hang Cleans really bruised my legs!!!! 

WOD: 6.1.15

Front Squat


Every 3 minutes – HAP

B/w sets, perform 10 Seated KB Strict Press


For time:

400m Run

10 Hang Power Clean (135/95

400m Run

10 Hang Power Clean (145/105)

400m Run

10 Hang Power Clean (155/115)

400m Run

10 Hang Power Clean (165/125)

WOD: 5.29.15

Back Squat


Every 3 min * HAP


For time:

1000m Row

50 Box Jumps (24/20)

40 KB Swings (53/35)

30 Goblet Squats (53/35)

20 SA KB Push Press (53/35)

10 SA KB OH Squat (53/35)

WOD: 5.26.15

Back Squat

8 x 1


16 x 15 seconds – Goal 3 reps

Power Snatch (95/65)

Rest 1 min 

16 x 15 seconds – Goal 3 reps

Clean & Push Jerk (95/65)

Rest 1 min 

16 x 15 seconds – Goal 3 reps

Thruster (95/65)

Look at a venue tonight! We finally have our date set in place for our Wedding and it seems to be working perfectly! We have to do a Friday wedding due to all of the expectations, pricing, and availability issues but I think it’ll work out just fine. We’ll see 😆

WOD: 5.20.15

Pull-up/Dip Complex


Bench Press



10 min EMOM

10 Russian KB Swings (106/88)

Looking forward to new opportunities and a brighter future.  I have really been praying and leaving my thoughts to the Lord. This is going to be a touch decision if it comes down to deciding between comfort or brighter/stronger future as a whole. Do I coast, or do I plunge?
Jake is gone all of this week, until Friday and I sure do miss him! I am picking up our two kitties today. They had surgery so I’m hoping they’ll be okay!!! I know they can handle it. 😀 

WOD: 5.14.15

For time:

50 SDHP (75/55)

40 OH Squat

30 Power Snatch

20 Front Squat

10 Strict Press



 It’s been a long couple of weeks and a lot of decisions need to be made. My personal life is AMAZING, no complaints or concerns … But my other life – work is not. Do I stay at this place because it’s comfortable, secure, and I know I can do my job without any issues/advancements? Do I stay and deal with the negativity and lack of “structure” or do I venture out? … Only God can truly point me in the right path so until I find out what I should do, I’ll leave it to Crossfit to take away some of that NEGATIVITY and STRESS!


WOD: 5.12.15

Let’s Get Gymnasty!

4 Rounds

30 sec Hollow Rock/30 sec Arch Rock


4 Rounds

Conan Drill

Strict MU/Toenail Drill

Candle Stick to Stand

Strict T2B


10 min EMOM

10 Russian KB Swings (126/88)

WOD: 5.11.15

Kevin Patrick did some awesome work this weekend! Sweet Shoes!


Back Squat


Every 3 min



20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

WOD: 5.7.15

Back Squat



10 min

Partner Sled Push

WOD: 5.6.15

545863_374181875986548_348138864_n(click here for their site!)

Artie & his team will be here tonight for a Meat & Greet!!


Be there & taste some DELICIOUS food!!


5 rounds for time of:

5 Pull-up (negative)s

Rest 30 secs

10 Turkish Get Up Alternating Arms, 53/35 lbs

Rest 30 secs

Axle Walking Lunge, 115/75 lbs, 90 ft

Rest 30 secs

Farmers Walk (Kettlebell), 53/35 lbs, 200 m

Rest 2 mins

WOD: 5.5.15


TOMORROW!! We have a “Meat & Greet” with Artie!!! He will be here from 5:30pm-7:30pm for all of you to try out some of his dishes!!!

Bring some cash and get your grub on!!! :)


It’s Election Day! Get out there and Vote!!




Every 3 min


5 Rounds – 45 sec work, 15 sec rest

Deadlift 225/155

Burpees – Jump & touch bar


WOD: 5.4.15

Overhead Squat



4 rounds

400m Run

15 Ring Push-ups

15 Box Jumps (24/20)

arrowiconClick on “READ MORE” in order to view the video 😉

restdaylogoAh Rest Day. I need you this Thursday and every Thursday! I don’t know what I’d do without Rest Day. Seriously….. If you workout like me, or Crossfit as hard as I do on a weekly bases, give yourself a rest day! If you don’t, you’ll burn out and you’ll be less likely to keep going and keep pushing. Give your body a break and enjoy this Rest Day!

Plan: Watch a movie and relax!

Omg. This workout is going to suckkkkkkkkkkkkkkkkkkkkkk. A ton of running, a ton of snatch work – two of my least favorite things. But, in the long run it’ll get me closer to my appearance and strength goals. Hopefully the weather isn’t too hot!! :)

WOD: 4.29.15

Over head Squat


Every 3 min – HAP


Buy in: 200m Farmer’s Carry (53/35)

15 Power Snatch (135/95)

400m run

10 Power Snatch

400m run

5 Power Snatch

400m run

Cash out: 200m Farmer’s Carry (53/35)


Extra Credit: 10 min EMOM


I love BACK SQUATS!!! They are just about one of my favorite movements. Up there with deadlifts and HSPU.

WOD: 4.28.15

Back Squat


every 3 minutes


3 Rounds

25 box jump overs (24/20)

25 push-ups

25 abmat sit-ups

A LOT has happened over the weekend. My life is truly blessed. As much as it was exciting to get engaged, to see all my loved ones, and to have a relaxing weekend- I can’t wait to get back into the box today. I am really buckling down with eating clean and getting strong! Want to see that progress, and NOW I have a wedding to think about too. Let the planning and getting stronger begin!

WOD: 4.27.15



Every 3 minutes – Heavy as possible


3 Rounds

400m Run

15 Pull-ups

15 Thrusters (95/65)


Extra Credit

5 sets – 20 alternating weighted (or non-weighted) pistols (53/35)

Congratulation ladies of Crossfit317 for those who competed and owned in this years GLOC (Gorgeous Ladies of Crossfit). So proud of these ladies!


GLOC 2015



Holly: 12-12 12 12 Holly Otey MOD

Teri: 14-1 14 1 Teri Page MOD

Erin: 2-8 2 8 Erin Johnson RX



Kelly & Melody: 2-12 2 12 Kelly Odom Melody Freeman RX

Kelsey & Jess: 3-6 3 6 Jessica Heckman Kelsey Phillips RX

OMG I am engaged! It’s so strange to say it but I could not be happier. I am going to marry my bestfriend whom I know has the most genuine and loving soul around. Could not be more ecstatic. :) The way he did it was super cute as well… If you know me, ask me about it!

engagement photo 002 engagement photo 003 engagement photo 001

It’s been awhile since I actually wrote about the workout. Life has been busy! But in a good busy. I ate a bit before I went to the gym on this day and could NOT hold the food down so I had to go really light in order to not puke. :) My mistake!

WOD: 4.24.15

Overhead Squat


Every 3 min


5 Rounds

30 Russian KB Swings (70/53)

SA KB OH Walking lunge (70/53)


Extra Credit:

10 min EMOM

8 UB Toes 2 Bar

WOD: 4.23.15


Mark it on the Calendar!!!

We’ll be having a “Meat and Greet” with Artie’s Paleo on the Go!

May 6th 5:30-7:30pm!!

They will be cooking up a couple of their delicious meals and you can try them out and get to know them as well!!

Artie is an awesome person, chef, and has a great team!

They are also trying to do some big things in the near future to service the Indianapolis area even better.

Check out their KickStarter Here! 





12 min AMRAP

10 Burpee Box Jump Overs (24/20)

15 Push-ups

20 V-ups


Extra Credit

10 min Handstand Walk Work

WOD: 4.21.15

Snatch Pull 10 x 2

Snatch Balance 10 x 1

12 min EMOM

Snatch – HAP


Extra Credit: 20 rope climbs for time

WOD: 4.17.15

Push Press

2-2-2-2-2 – every 3 min


3 Rounds

50 wallballs (20/14)

Power Clean (155/115)


Extra Credit:

10 rounds

Sled push Sprint – high/low (add 135/95)

down and back in green room

rest 1 min between rounds

WOD: 4.16.15

5 rounds

12 DB Alternating Step-ups (heavy as possible)

rest 30 sec

5 pull-up negatives

rest 30 sec

15 slamballs (50/35)

rest 30 sec

10 ring rows – feet on box

rest 2 min


Extra credit: 10 x 20 sec HARD, 10 sec rest on Airdyne

WOD: 4.14.15

Alternating Tabata

16 x 20 sec on/ 10 sec rest

HS Hold

Hollow Rock


4 rounds

10 Hang Power Snatch (115/75)

20 Back Squat (115/75)

200m Run

Lots of bad storms these last two days. Ready to get back in the gym tonight. Apparently Wil Fleming, one of Jake’s friends is going to start going Lifting Performance. Pretty cool!


WOD: 4.13.15


5 x 5 – Every 3 min


Fight Gone Bad

3 rounds

Wallball (20/14)

Sumo Deadlift HighPull (75/55)

Box Jump – 20″

Push Press (75/55)

Row (cal)


Extra Credit: 5×5 High Ring Kips, 5×5 Toenail Drill

Busy day but wanted to post this before I get off work!


WOD: 4.7.15


4 Rounds

30 sec Hollow Rock

30 sec Arch Rock


Hang Snatch Pull – 10 x 2

Snatch Balance – 10 x 1

15 min EMOM – Hang Snatch


Extra Credit – 2000m Row for time

Strict Press = :( . More running, more stuff I don’t particularly like. Wish we were doing something fun today! I need it after all this car trouble and Monday blues.


WOD: 4.6.15

Strict Press 5 x 5 – Every 3 min
12 min AMRAP
Run 200m
12 DB Thrusters (50/30)
12 DB Bent Over Row
Extra Credit: 10 min EMOM – 2 rope climbs

Partner works outs are fun over the weekend. However, when it requires coordination – it’s not. Partner wallballs was the saddest sight to see this weekend when Emily and I attempted them. Just a couple of special looking girls trying to get fit! Haha. The overall work out wasn’t TOO bad. We were so close to doing real pull ups but after running and KB Swings, we figured it’d be just a little too much.


WOD: 4.04.15


150 Partner Wallballs – 14lbs (1-Emily, 1-Kaala, etc.)



3 rounds of

400m Run

21 KB Swings (35#)

12 Pull ups

This WOD was AWFUL. End of story.


WOD: 4.3.15


Overhead Squat



3 rounds

20 Deadlift (95/65)

20 Hang Clean

20 Back Squat

(15 min cap)


Every minute on the minute, stop and do 5 burpees

It’s been a long, bad day so far. I’m going to need this workout tonight ….. :( Ugh.


WOD: 4.1.15

Pull-up/Dip Complex


4 rounds

400m Run

10 Box Jumps (24/20)

15 Wallball Sit-ups



Good to be back!!! :)


WOD: 3.31.15

Just a reminder, there is NO kids class this week! Normal class schedule will resume April 7th!


Cleans!…Lots of them!!

Skill work and then working up to a heavy single for the day.

15.5 … I can say I RX it!!! I did 65# and totally rocked this workout. I didn’t finish under the 20 minutes I was aiming for but I did finish at 22:43 and I will take RXing a Crossfit Open workout. My arms and legs don’t like me to today though :) a lot of recovery is needed today! But I am so happy and so proud of this accomplishment.

15.5 Open Workout: 3.27.15

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 95 lb. Women use 65 lb.

15.4 – gosh darn you! If the cleans weren’t so heavy, I could do the RX this workout. I have handstand push ups but not 125 cleans. I almost can get 105 up.. I haven’t seen the scaled version yet but I know it’s push press and cleans. Wish me luck.

15.4 Open Workout: 3.20.15

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb. Women clean 125 lb.

Dang! We dropped to 3rd place! But that’s okay. We’ll come back. These workouts are the worst! 3o seconds on – 30 seconds off. Worstttttttttt Wish me luck!


WOD: 3.18.15

The results are in from 15.3!
Chalk Dirty to Me – 51
(Attendance – 11, Team Spirit – 5)
The MotherThrusters – 44
(Attendance – 10, Top 3 – Erin M.,Kelsey, James, Ind Spirit – Neal)
(Attendance – 10 )
Walking DeadLifters – 34
(Attendance – 10, Top 3 – Kirk )
Pink Elephant Cartel – 33
(Attendance – 10, Top 3 – Erin J)
Get ready for this Friday!……Lean, Mean, & Green!!!

5 Rounds

:30 on/ :30 off

Thrusters (95/65)

Burpee box jump overs (24/20)

KB Swings (53/35)

Happy St. Patrick’s Day!

These pictures are 1 year from one another – Seeing progress!!!!


100, 100, 100, 100? Sounds challenging! I can’t wait.


WOD: 3.17.15

Happy St. Patrick’s Day!

Pull-up/Dip Complex


For time:

100 Air Squats

100 Strict Press

100 Sit-ups

100 Push-ups

Nancy – you’re BACK. Running, first warm/nice day of the year and we are forced to run. Haha. Last time I got 30+ minutes on this. Hoping to break that old score! Wish me luck!!!


WOD: 3.16.15


5 rounds

400m Run

15 OHS (95/65)

Emily and I went in at 5:30am to complete this workout. We went to Chicago that Friday afternoon – Sunday and did not want to come back on Monday to perform this workout so, 5:30am it was! I felt like I did pretty good but got burnt out really bad on the jump ropes.


15.3 Open Workout: 3.13.15


50 WB (10#)

200 Single Jump Ropes

We are in second!!! Woot Woot! However the MotherThrusters are only 1 point behind. Our team of all gals has really done some work! So proud of these ladies. Okay – so tonight’s work out “Tabata” and a 20 minute as many rounds as possible. Wish me luck!!!


WOD: 3.11.15


The results are in from 15.1!


Chalk Dirty to Me – 34
(Attendance – 11, Individual Spirit – 3 (Kelly + Ginger & Paul..even worked out in his costume!, Top 3 – Matt K)
(Attendance – 10, Team Spirit – 5, Top 3 – Jess)
The MotherThrusters – 28
(Attendance – 10, Top 3 – Erin M.,Kelsey, James)
Walking DeadLifters – 23
(Attendance – 10, Top 3 – Kirk )
Pink Elephant Cartel – 22
(Attendance – 10)
Get ready for this Friday!……Cowboys & Indians!!


Tabata: Hollow Rock


Complete as many rounds as possible in 20 mins of:

10 Burpee Box Jump Overs

2 Rope Climbs

20 Back Squats, 155/115 lbs

Another intense and long workout. I wasn’t able to eat lunch early but still able to eat so I hope this doesn’t affect my performance tonight or make me “meet pukie.” This is a lot of KB movements. Wish my luck!! They are trying to get us prepared for the Game workouts each Friday.


WOD: 3.10.15

Pull-up/dip Complex


For time:

50 cal Row

30 KB Swings (53/35)

30 KB Push Press

20 KB Swings

20 KB Push Press

10 KB Swings

10 KB Push Press

So this WOD was a bit much! But I do love the long work outs that require a ton of stamina. Enjoyed this one :)


WOD: 3.9.15

5 x 5



Alternate movement, resting 1 min b/w movements


For time:

20 DU’s

20 Power cleans (135/95)

20 DU’s

20 Front Squats

20 DU’s

20 Shoulder to OH

20 DU’s

This one will be a doozey. Unsure if you have to get through 2 rounds within 3 minutes or what the rules are with it but all I know is my OHS are NOT pretty. That overall “snatch / OHS” form is something I have been working on improving. Luckily, we just did a session of OHS – Snatch forms so I feel warmed up! Wish me luck!!!!


15.2 Open Workout: 3.6.15

2 Rounds of: 10 OH Squats 10 CTB Pull Ups

2 Rounds of: 12 OH Squats 12 CTB Pull Ups

2 Rounds of: 14 OH Squats 14 CTB Pull Ups


Uh-Oh!!! Snatch work. My form on snatch, although it’s getting better is just bad. Haha. I have been working diligently on it but I know I am still not there yet. If I can get the form down, then I can push more weight. It’s progress and I’ll get there!


WOD: 3.4.15

Muscle Snatch
15 x 1
Snatch Balance
10 min EMOM
2 Full Snatch – Touch N Go

Last night I struggled. Not only did I not complete both workouts but I nearly passed out :( I’m not sure what happened… Maybe I didn’t eat enough or maybe I was just worn out? Regardless, this workout today is going to kick my bottom!!!! But at least I will feel better for my failures yesterday. In a sense “making up for it.”  Wish me luck today!


WOD: 3.3.15

The results are in from 15.1!
Chalk Dirty to Me – 19
(Attendance – 11, Team Spirit – 5, Top 3 – Matt K 15.1 & 15.1A, Jake 15.1A)
The MotherThrusters – 15
(Attendance – 10, Top 3 – Kelsey 15.1 & 15.1A, Ashley 15.1A, James 15.1, Erin M 15.1)
(Attendance – 10, Individual Spirit – Kate 3)
Walking DeadLifters – 12
(Attendance – 10, Top 3 – Kirk 15.1 & 15.1A)
Pink Elephant Cartel – 12
(Attendance – 10, Top 3 – Erin J. 15.1 & 15.1A)
Get ready for this Friday!……SUPER HERO STRENGTH!

5 Rounds
30 sec on/30 sec rest…no extra rest b/w rounds
Power Clean 135/95
Abmat Sit-up
Front Squat 135/95

After getting a PR Friday for Clean and Jerks, I am pretty motivated to get into it this week. I gave myself off Saturday to rest and recover since I had been going for 5 days in a row consecutively. I am going to get back at it again as I am going to be gone this up coming weekend on 3/13 for St. Patty’s day! Looking forward to this week. Wish me luck leading up to the next workout this Friday!


WOD: 3.2.15

Kipping Work – 10 min
4 rounds
15 Thrusters (115/75)
15 Pull-ups
10 min EMOM
10 walballs (20/14)
5 KB Swings (106/88)

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)