17.4 – The Return of 16.4


Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

2016 score: 207 reps

2017 score: 209 reps

To be honest, I didn’t feel like I prepared enough to beat my score, so I’m quite happy that I did beat it, even if it was 2 reps. I haven’t been working out as regularly as I would like so I was surprised at my calmness throughout each stage of the workout. The dead lifts were relatively easy at 60kg (I think last year I was coming back from a hammy injury so took it slow on that portion). I split the wall balls up into 7-8-7- and then 10s, ending off with a 5. Enter the Jelly legs walking to the rower. The one rower didn’t work so that cut into a bit of my time, I had to jump onto another one after about 20 seconds. I tried to keep my pace above 1000 cal/hour (I know last year I was pushing 1200 cal/hour but was still cardio fit from the indoor soccer before I got injured). Got a bit tired and dropped to 900 cal/hour but picked up the pace towards the end in order to have as much time for those dreaded pushups – my worst movement. My tie break score was 08:56 leaving me with around 4 minutes to get those 55 pushups . Chest failed around halfway through so was forced into singles towards the end. Couldnt feel my arms afterwards but was happy with my effort. I suspect a repeat for 17.5, perhaps 16.5 or 15.5. Looking forward to the last one!

Score: 209 reps – s


Image result for WORKOUT 17.4


7 February 2017 – Move Well

2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge

12 January 2016 – Fried Forearms


Oly Warmup


4 Rounds

Hang Power Clean x 10 (50kg)

Cycle the Barbell as quick as possible whilst partner wall squats


I need to learn to use the hook grip more – that session fried my forearms! It could also be a case of lack of conditioning though…



With a running clock stopping at 12 minutes

2 rounds every 4 minutes

A. At 0 min

20 Wall Balls

20 KB Swings

B. At 4 min

15 Wall Balls

15 KB Swings

C. At 8 min

10 Wall Balls

10 KB Swings

Rest if you complete the 2 rounds before the next section.

I learnt very quickly that a wide arc on the KB swing isn’t efficient at all. Pulling the shoulders back on the upswing reduces the time it takes to get the KB up as well as utilises the hip thrust to propel the KB upwards. Something to keep in mind next time.


5 January 2016 – Welcome Back Wolves




2 rounds

200m run

10 push ups

10 windmills

10 spine twists

10 situps



Floor Bench + Push Press

10 + 5-10 (depending on weight)

4 working sets (40kg)



16 Minute EMOM

Minute 1: Row 15/13 cal

Minute 2: 15 KB Swings (30kg/20kg)

Minute 3: 15 Wall Balls (10kg/7kg)

Minute 4: Weighted Situps

At the start of each minute, do 2 burpees (No burpees on rower round)

Score: 10 (missed 5 cal on rower + 5 wallballs)

**Score is number of reps missed in the 4 round

22 December 2015 – Filthy Fifty


2 lap run
1 lap lunges
20 Toe Touch Back Bend
20 Push Ups


Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (24kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (20kg)
50 KB Deadlift (24kg)
50 Wall ball shots, (10kg ball)
50 Burpees
50 Double unders

Time: 32:04 (Rx)

14 December 2015 – Hey Ladies

It’s Ladies Week at Crossfit Wanderers! Eek!

Weirdly, this is the first time I’ve actually attempted these WODs. I now see why they’re part of the “Ladies”. They’re also the names of my Aunt and Mom – very appropriate 😉

2 lap run
2 rounds
10 Pull Through
10 Good Mornings
10 Lunges

Warrior Lunges
Pigeon Stretch

Row 1000m
50 Thrusters @ 20kg/15kg
30 Pullups


150 Wall Balls

Jackie Time: 12:22 (Rx)

Karen Time: 11:55 (Rx)

An excerpt from the Crossfit Journal, about these girls:


For time:

Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.


Wall-ball 150 shots

Simple and elegant, “Karen”, has the effect of three girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat.

19 November 2015 – Snatch The Wall

1×20 back squat (70kg)

Power Snatches (35,25)
Level 2- (30,20)
Level 1- (25,15)

Time: 16:13 (L2)

I don’t know if the indoor soccer is improving my cardio, or if I just paced this WOD correctly – but this went really well! Split the reps of 21 (10+11), 18(9+9), 15(8+7), 12(6+6), 9(6+3) and then just went all out on the last two rounds. I did take a few long breaks in between sets to catch my breath, but I felt in control and dictated the pace of the workout. Snatches weren’t that heavy (due to the weight) and I tried to focus on technique (toes and traps) with every rep. Even when I was fatigued, I just focused on the next number of reps, i recall saying seven, seven, seven at one point. Did all the broken up numbers unbroken – next step is to get the full numbers unbroken!

Post Wod Sweat Angel

Post Wod Sweat Angel

2 November 2015 – Blackline

Joined the Elites at Crossfit Blackheath for a real burner of a WOD!

6 Minutes

Even Minutes: Skips
Odd Minutes: Jumping jacks


16 Round Tabata (20 sec on || 10 sec off)
Box Step Ups

10 rounds AFAP

3 Push Press (40kg)20kg)
3 Deadlifts (40kg/20kg)
3 Burpee Over Bar

Time: 6:39


3 Minutes: Max Wall Balls (Score: 60)

3 Minutes: Max Double Unders (Score: 124)

3 Minutes: Max Jump Squats (Score: 80)



23 October 2015 – Box|Ball|Row

No strength today
Warm up, do the wod and then work on goats or movements you want to get with remaining time.

Wall ball 2 for 1

4 Rounds
10 Box Jump Overs
15 Wallballs
20 90 degree Body Rows
Rest 2 Minutes

Time: 14:23

Nice little burner for a Friday – Not much strength needed, just lots of stamina, especially for the rows. The first two movements get you nice and metabolic as they are compound movements, and then you have the arm + back burner that is the row.

2 October 2015 – The Ascent

No strength work today

Warm up
Odd – 15/10
Calories on assault bike
Even – 100m Run

12 Minute Ascending AMRAP
3 Burpees
3 Wall balls
3 Medball Sit ups
6 Burpees
6 Wall balls
6 Medball Sit ups
9 Burpees
9 Wall balls
9 Medball Sit ups…
*Hold medicine ball at your chest – not going overhead with the ball.
L1/L2 – Regular sit ups

Score: 15 + 10 burpees (completed round of 15)

Core cash out
2 Rounds for quality
9 Strict toes to bar
6 Around the worlds hanging from bar (3 each direction)
3 Dragonflags