“AB Master”


2 Rounds for time:


1000m Row

50 KB Swings (53)

50 GHD Situps


Post results to comments.

FPR (aka Aida), who has been with ACF for a year now, is shown performing ring dips.


ACF Shirtspotting The Sequel – "Way To Represent!"

JohnnyB CF shirtspotting New England
JohnnyB visited and represented well at CrossFit Iron Will in Springfield, MA during the holidays.

46 Responses to ““AB Master””

  1. Rocky Top (aka Abbye Mac)

    If anyone needs a scaled girl for there team let me know!!!

  2. The Force (Kendra)

    Abbye – I sent you an email about the teams….

  3. Silverback

    15:34 – I wrecked my back somehow this week, so no GHDs today. Daniel said even my sit-ups were pathetic. I was pretty much just wasting valuable box space today.

  4. Silverback

    Happy anniversary Aida. You entered the box a stud, but due to my guidance & support while you were on my team during the team league competition, you’ve become even better.

  5. Ramrod

    Silverback your sit-ups weren’t pathetic, they were very entertaining lol

  6. Black'n'Blue/TripleB

    20:20 (35#)
    Moving is kinda interesting right now but I know it’s only gonna get better tomorrow. Great job, 9:30!

  7. G

    Arnold, there is no master list. Local competitions pop out here, there and every now and then. Best up-to-date site on competition events is SicFit. Web is pretty much on top of it. I get emails and I post them as timely as I can.

  8. Disco D Nicole

    Congrats Aida!! You are the best……
    23:25 (slsu25,ghd25,26#kb)

  9. Barbella

    21:30 (1/2GHD 1/2SLSU, 35#)
    Miss seeing you at Noon FPR ~~ You rock!
    Hi JohnnyB!!

  10. Toddski

    I would like to be on a team. Contact me 2817991618

  11. FPR

    19:17 (44#)
    Thanks guys! Definitely feel like I’m in the best shape of my young life….Thanks to all the coaches, you guys are amazing!! Can’t wait for the next competition!
    Thanks Scott, I absoultely couldn’t have done it without your support and studness…I mean guidance, but I’ve had other awesome teammates too!! ๐Ÿ™‚
    Post wod 40m handstand walk…for time of course…58 secs. Thanks G and thundercats for the encouragement…haha. Hadn’t done that in a while!
    Awesome 830 class as usual!

  12. Dr. Peter Osborne

    19:47 RX
    Happy Anniversary FPR!
    Anyone interested in putting together a team?
    Ramrod, have you joined forces with anyone yet?

  13. Speedy J

    Body asked for a run and stretch..got 4 in after work. Back in the box tomorrow!

  14. Speedy J

    Oops, just realized that I signed up for today but never cancelled…sorry!

  15. dianna

    35#KB, 30GHD, 20SLSU
    Awesome! FPR!!
    JohnnyB: I missed that thorn in my side ๐Ÿ™‚

  16. The Force (Kendra)

    19:27 (35, 25 ghd/75 slsu). Good times.

  17. G

    21:02 (35#) – breaking the kb swings and ghd sit-up only in 2 sets on the first round was the goal – accomplished. It was good to do GHD side by side with the “5-day MIA” Playboy, glad to be able to push you through it! Also, good pacing with Rocky Top during the rower!
    WOW! packed classes tonight! We may have to get more GHDs ๐Ÿ™‚
    Thanks for the awesome coaching JB! Also, thanks Arnold…I did hear your encouragement even if I’m in a zone. Lastly, Bullhorn I needed that push on my last 250 meters on the rower, muchas garcias (East Bernard’s version of spanish)!

  18. Ralph/SLIM

    25:00 (65reps GHD; 35reps SLSU)
    Had some back discomfort while doing GHD’s that’s why I switch to SLSU. My first time to do WODs 3 days in a row. I’m feeling it right now.

  19. G

    Good job on your baseline WOD this morning Sharna!
    Welcome on your first WOD Ian Johnson!
    Quite a few came back tonight for their 2nd WOD! Good job guys! Rest and recover well tomorrow!
    Good to see Playboy, Beast, Sniper Josh, Gatekeeper, Chalkman, Wingman, Kate O, Monte, Joe F, TMac1 and SOF back in action!…and Chrissy at night again!
    HeatherV good to see you keeping up with the prego WODs =)
    FPR, you actually did 20meters one way and 20meters back, so it included a u-turn and you had your legs extended the entire time. Great job on your warm-down!
    JohnnyB, glad to hear that your hard work is paying off and you have left a good impression with Heath from CF Iron Will.
    Reminder: We are offering a BARBELL CLINIC on Saturday, January 29th 10am-5pm. Quality coaching, videotaping and all. Please click on the Barbell Clinic tab on our Mindbody scheduler.

  20. Nisha

    21:54 (35#, 20/30 GHD-SLSU split)
    GHDs were prob the toughest part..back kept cramping up and made it hart to get full ROM, finished last 30 of each round doing SLSUs

  21. Beast (aka JA)

    20:48 26# KB (a hard pill to swallow but Gatekeeper was watching very closely) and SLSU. It was very nice to see everybody again. Thanks on the great coaching Bobo.

  22. chrissy c

    19:13 (26#, 25 GHD/75 SLSU)
    Good to row tonight between the two newbees! ๐Ÿ™‚
    Good to see ya Geenie!

  23. Andrea / aka Genie

    24:50 (35#, 1/2 GHD, 1/2 SLSU)
    Felt so great to be back at the box. Even better seeing everyone. Even better to come home and hear my Husband say……I need CrossFit….
    Grace I called you right away to schedule an Introductory class tomorrow if possible. Better get him in like ASAP!! I don’t want him to change his mind. He is available at ANYTIME!!! PLEASE CALL ME!!

  24. Jen. W.

    22:04 (18#, SLSU)
    I was able to do both sets of the KB swings unbroken. Great job tonight 6:00 class!

  25. Gatekeeper < -III--------III-

    20:30 40#kb and reg/sl/bfly sit-ups.
    Thanks for the assist Wingman!
    Great to see everyone.
    Great job Pacemakers!
    Thanks G!

  26. Gatekeeper < -III--------III-

    20:30 40#kb and reg/sl/bfly sit-ups.
    Thanks for the assist Wingman!
    Great to see everyone.
    Great job Pacemakers!
    Thanks G!

  27. G

    Welcome back Genie!!!! Good lil’ WOD to come back to!

  28. dub

    23:15(rx) abs are going to be wrecked for a long time

  29. Bobo

    17:51 (44)
    Back was feeling it from the last couple of days so I went lighter on the kb.
    Glad I could provide some entertainment at noon with my ghd grunts. Hehe.
    Great work tonight everyone. Way to push hard and keep mentally in control on that second round.

  30. Easy Rider (aka Robert Hammond)

    Did substitute WODs missed being at Atomic
    18rds + 10
    & (5 minutes later)
    3 mile run
    28:24 (pose)
    Making some progress on pose..important to lean forward.

  31. Gatekeeper < -III--------III-

    20:30 40#kb and reg/sl/bfly sit-ups.
    Thanks for the assist Wingman!
    Great to see everyone.
    Great job Pacemakers!
    Thanks G!

  32. Courtney P

    21:31 (18#, SLSU)
    Welcome to the box Ian and other new ACF’ers!

  33. Beast (aka JA)

    Funny Chrissy! I knew I caled you “Crazy” for a reason.