WOD - Boring but Effective

5 rounds, 40/20

• single leg deadlift (L)
• single leg deadlift (R)
• palloff hold (L)
• palloff hold (R)
• bench split squat (L)
• bench split squat (R)

WOD - Longer Strength Day

Grab a light, medium and heavy bell for the following exercises:

• Squats
• Jerks
• One-arm rows
• Bench press

Do 3 rounds of work.  In each round, finish all of the reps of one exercise before moving to the next.  So do all of the squats, then all of the jerks. and so on

1st round:   5 reps heavy, 10 reps medium, 15 reps light
2nd round:  5 reps medium, 10 reps light
3rd round:   5 reps light

WOD - Quick AMRAP

12 minute amrap

• 5 pull ups
• 10 push ups
• 15 drop squats
• 20 russian twists

5 rounds on the dot

WOD - 7x7

7 rounds of 7 reps

• chin ups
• deck squats
• kb sit up (16kg)
• bench pike push up

WOD - Crossfit Angie

This was a "where are they now" kind of workout.  Just wanted to see if made any progress over the past 5 years, or if I regressed since then.

For time, finish all reps before moving on:

• 100 jumping pull ups
• 100 push ups
• 100 sit ups
• 100 squats

I finished this in about 28 minutes - 7 for pull ups, 8 for push ups, 8 for sit ups and 5 for squats.  That's pretty much on par from 2010 (about a minute faster this time).

I'll take it.

WOD - Short Strength Workout

Rounds of jerks, one-arm rows and bench press

• 10 x 24kg
• 15 x 20kg
• 20 x 16kg

Decent, but would be better with fewer reps and multiple cycles I think.

WOD - Cardio Sunday

5 rounds, 30/10

• swings
• bench jump overs
• mountain climbers
• jump squats

pretty rough for me, but it was over quick

WOD - Long Circuit

Just a circuit, 60/30

• decline push ups
• band rows
• reverse lunges
• roll outs
• shrugs

WOD - Strength Day

3 rounds of 6 reps, 2 rounds of 4 reps, 1 round of 2 reps

• press (l/r)
• dragon flag (progression)
• row (l/r)
• racked squat (l/r)
• typewriter push up

WOD - Little Sissy

Decided to go with a modified sissy test for this week's cardio.  Ladder down on swings while laddering up on the squat thrusts.

• 20 - 1:  Two hand swing
• 1 - 20:  Squat thrust

Took about 25 minutes.  Overall, not too bad - wasn't quite the killer I thought it would be, but still a good workout.

WOD - Simple AMRAP

20 minute amrap:

• 5 chin ups
• 10 spiderman push ups
• 15 med ball shredders
• 20 squats

7 rounds, chin ups were broken by one rep in the last round

WOD - Couplets

The following couplets, one couplet at a time - 7 rounds of each,  25/15

• dips / sit ups
• shrugs / hip raises
• goblet press / russian twists

WOD - Quick Bodyweight Ladder

Bodyweight ladders:

a) 10-2 by 2

b) 20-4 by 4

c) 30-6 by 6

• chin ups (a)
• push ups (b)
• sit ups (c0

WOD - Cardio

3 rounds:

• 70 jumping jacks
• 50 swings (20kg)
• 30 mount climbers
• 10 thrusters(2x16kg)

Rest as needed but try to keep the rest between rounds.  Try to go non-stop during the round.

Was going to be 5 rounds, but 3 pretty much did me in.  Hopefully if I keep up with these cardio-centric workouts, they'll get easier.

WOD - Simple Saturday Workout

5 rounds, 60/20

• push ups
• prisoner lunges (all the way down)
• band rows
• flutter kicks

WOD - Strength Day

5 rounds, 2x20kg

• 4 squats
• 6 presses
• 8 rows
• 10 floor press
• 12 med ball sit ups (no kettlebells)