Tuesday, April 18th


“Annie’s on a Boat”

100 Double-unders
50 Calorie Row
50 Sit-ups
80 Double-unders
40 Calorie Row
40 Sit-Ups
60 Double-unders
30 Calorie Row
30 Sit-ups
40 Double-unders
20 Calorie Row
20 Sit-ups
20 Double-unders
10 Calorie Row
10 Sit-ups

Post time to Comments.


  1. Maybe this should be called, “Are you OK, Annie?” because the Annie I know would only have done 50-40-30-20-10 DUs and damn well sure would never get on a boat. This so-called Boating Annie and that punk Running DT belong together in the seventh circle of hell. I hope they take their kid, Filthy Fran, with them.

  2. Mike Wask says:

    28:56 and scaled the number of DUs, I did 25-20-15-10-10 for DUs

  3. 29:20
    2x singles

  4. 29:46 RX

    Could have worked a bit harder on the row 😁

  5. 29:50 rx

  6. Dave Castro says:

    Would you guys do me a favor and stop butchering my mainsite wods? I mean, really…”Annie, on a boat?” Annie doesn’t swim. (And if she did swim, she would have paired it with burped or air squats.)

    You guys should take a break from these long ass wods and mix in a 2-3 minute wod every now and then…or for the rest of the week. Maybe two weeks. That will give you members a chance to rest before you come up with other silly names for your wods like Nasty Amanda or Barbara, The Chief Gone Bad.


    • Dave Castro says:

      Are you really trying to curb my right to free speech? Sheesh, next you’ll try to curb my right to bear arms. Big arms. (More like your arms than mine, but the principle remains.)

      Don’t worry, I’ll be back when the other coaches of this box start programming. Maybe Chad and Johanna will program “60 kid tosses to a 10″ target for time” or maybe JCash will bring his work home and program “20 min EMOM 95# Komodo Dragon presses.” I should have never allowed affiliates to program their own wods.

      Castro out.

  7. 26:33

    Need to work on double unders

  8. https://youtu.be/EVW8plmgE9A

    Learn to chill and relax on the rower during the recovery Dave!
    And Dave if you like short wods do them, no one is forcing you to do long endurance wods. πŸ˜‚

    #constantlyvaried #workfuckingharder

  9. 23:28 rx’d (I had to run out immediately after, so I am going on memory with that time…. Not 100% sure).

    Dubs were a mess. This was a fun one. I’m liking these long wods.

  10. AllisonR says:

    singles. rowing was hard

    Extra workout: bike to work via central park
    Apparently you can only bike the path north?? That turned into an issue when i rode south

  11. The Real Greg_Glassman says:

    Ok ok folks, calm down. The programming is great. Just because I look like a schlub doesn’t mean Crossfit is ineffective.

  12. 25:54 rx+ ghd sit-ups

    and a dubs PR! 100 UB

  13. 18:50 Rx

  14. 23:47 with Dubs cut in half

  15. 19:34 on the GHD. Lost Dan near the end of round 2.

    I like the sound of “Nasty Barbara”:
    Five rounds, each for time of:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats.
    7 Muscle-Ups
    10 Hang Power Cleans, 135/95

    Rest precisely three minutes between each round.

  16. For those of you getting stuck in the bottom of your cleans try these
    Pause Front Squats (3 second hold at the bottom)
    185(3) 205(3) 225(3) 245(3)

    Metcon short and sweet like @Jmiz
    10 min Amrap
    8 bench press 135lbs
    10 alternating pistols

    11+ 4 Rx

  17. Cash In: Max Unbroken Dubs 127 PR

    Wendler’s Bench Week 2
    85×3, 97×3, 108×8

    5×3 Shrug Muscle Clean @40# (could not get one at 45)

    10 min Amrap
    8 bench press 75lbs
    10 alternating pistols

    9+8 Rx
    Compared to last year’s 6min AMRAP version of 4+6

    Cash out: 100 ab mat sit ups in ~5:30

  18. “Annie on a Boat” March 30, 2017
    20:54 Rx

    “Annie on a Boat with Cindy”
    Cindy (5 strict pull-ups, 10 Push-ups, 15 air squats)
    50 cal row
    50 Abmat sit-ups
    40 Cal Row
    40 Abmat sit-ups
    30 cal row
    30 Abmat sit-ups
    20 cal Row
    20 Abmat sit-ups
    10 cal row
    10 Abmat sit-ups

    Accessory work:
    5×5 OHS
    Bench press:
    85×3, 97×3, 108×9

  19. It seems that some folks may have been offended by some of my posts (from the jmiz account, Dave Castro’s account and The Real Greg_Glassman, who are my alter egos). If I offended anyone, I am sorry. I was kidding around. I keep thinking about the early days of the gym when ~10 people read the blog and everyone knew each other, including those of us who like to pull pranks so the culprits were obvious. The above was a poor attempt at gym humor.

    For the record, I think our coaches are great, I complain about the wods but I actually love them, and I will donate my salary this year to the gym to make up for this error in judgment. Ok, the last part isn’t true.

  20. Metcon: 19:50rx
    Wendler Bench 150(5)-170(3)-190(3)

    BTN Jerks 2-2-2-2-2

    C&J – 185-195-205-215(f)-215(PR)

    3×12 Bird Dogs & Hip Thrusts

  21. Gracie Lyman says:

    either 23 or 24 min give or take 30ish seconds?? i blacked out

    practiced dubs for a minute each round
    good erg lesson. felt much more efficient on the rower

  22. Yikes! I’m late to the blog party!
    ~32 something
    I scaled doubles to half each round.
    Dubs followed by rowing suck 😝

  23. 30:21 rx (I blame it on my rope)

  24. 27:08 with half the dubs.

  25. 21:58 with ski jumps doubled subbed for dus.
    goal this month: painfree double unders.

  26. secondary goal: have as much time and be half as clever as jmiz.

  27. 25:34 w/ 1/2DUs

  28. 24:21
    Ghd for 50/40, abmat for the rest
    Dubs were turrible

    Re ghd: focused on maintaining a neutral spine throughout the movement and not arching
    A) that was harder
    B) did not experience usual whiplash
    C) no lower back pain during or after

  29. Shoulder didn’t want to make dubs happen today
    I did singles at double the double under number


  30. sassypants says:

    21:32 rxd
    About a min and half faster than the first time I did it. You people that did it on ghd are cray cray. And good luck coughing or sneezing for the next few days! 😜

  31. 30:45 rx (3rd rx tally of the year!)

  32. 26:40 Scaled to half the DUs at a 1-1-2 pattern

    Thanks again Rich for the ab mats

  33. 22:25. Scaled 1/2 dubs

  34. 27:50

  35. Lina: 26:26… I’m still improving my double unders :)

  36. David Perlow says:


    25,20,15,10,5 on the double unders

  37. Michele Adler says:

    Delayed post:
    25:45 singles 😀 struggle bus
    Must work on double unders!

  38. LaurenMargaret says:

    28:42 RX!