10.14.13 – WOD

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Upcoming Events

Monday

CrossFit:

Strength: Barbell Bridges 4 X 10, heavy

WOD: “DT”

5 rounds for time of:

12 Deadlift, 155/105 pounds
9 Hang Power Clean, 155/105 pounds
6 Push Jerk, 155/105 pounds

*15 minute time cap

Cool down: 3 rounds NOT for time of:

:10 L-sit Hold
15 Push-ups
200 meter Jog

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit:

WOD:

EMOM for 30 minutes:

5 Pull-ups
10 Push-ups
15 Air Squats

*if you fail before 10 minutes, your WOD is “Cindy”
**if you make it past 10 minutes, but fail the EMOM, you must do the entire 30 minutes as an AMRAP

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2013

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28 Responses to 10.14.13 – WOD

  1. Laci wells says:

    A. 10/13/2013
    B.completed
    C. 1.1:40 2. 4:58 3. 8:06 4. 11:10 5. 15:16
    D. I felt a snap in my lower back in the very beginning and it was very painful so Wayne had me stop for the rest of the prescribed work out.
    E.injured
    F.injured

  2. Jordain Merriam says:

    A. 10/14/13
    B. Completed
    C. 1:56/5:26/8:30/11:49/15:14
    D. 4 + 3 HPC #85
    E. 10:51
    F. 6 HSPU

  3. A) 10/14/13
    B) completed
    C) 1:49
    5:20
    8:32
    11:38
    15:28
    D) 10:33 65#
    E) 11:39
    F) 6 rnds 2abmats

  4. Joe Merriam says:

    B.completed
    C.1:22/1:36/1:40/1:41/1:46
    D.11:59
    E.6:40
    F.11 max

  5. Jamie Morabito says:

    A- 10/14/2013
    B- Completed
    C- 1:40,1:34,1:31,1:31,1:31
    D- 13:14 135lbs
    E- 6:32
    F- skipped per WW. Stretched shoulders for 20 min

  6. Future Mrs. Murphy says:

    B) Completed, C) 1:47/ 1:16/ 1:28/ 2:02/ 1:56, (1:42 average) D) 10:01 Rx , E) 8:18 Rx , F) 8 rounds HSPU

  7. Kurtis Moore says:

    B) completed
    C) 1:52/1:55/1:56/1:50/1:46
    D) 14:44
    E) 8:47
    F) 3/3/13

  8. kipfield says:

    B) Completed – Airdyne 40 cal
    C) 1:45, 1:45, 1:41, 1:50, 1:44, (40 cal Airdyne)
    D) 3+4hpc RX
    E) 5:25
    F) 7 rx

  9. John Rizk says:

    B) complete
    C) 1:19, 1:24, 1:30, 1,31, 1:24
    D) 4 + 1 HPC RX
    E) 4:40
    F) 12 RX

  10. Joseph DiNieri says:

    10-14-13
    B. 1:19 1:23 2:26* 2:32* 2:23*
    *Rounds 3-5 hurt hamstring
    C. Not completed (hamstring)
    D. Not completed (hamstring)
    E. 14 +10

  11. Veronica Ascencio says:

    B. Completed
    C. 2:22 / 2:37 / 2:45 / 2:57 / 2:41
    D. 14:01 75#
    E. 11:00 ROM
    F. 9 rds PU, blue band

  12. Dominic Rabay says:

    b complete
    c 1:05
    1:12
    1:14
    1:18
    1:19
    d. 12:15 135#
    e. 7

  13. Eric H says:

    Sick today
    B) completed
    C) 1:34, 1:42, 1:43, didn’t finish
    D) 4 rds + 6 DL #115
    E) 8:19
    F) 4 HSPU fail, 3 fail, 13 PU’s

  14. Nicole Long says:

    B. Completed
    C. 1:42, 1:45, 2:02, 2:09, 2:03
    D. 12:55 65#
    E. 11:04
    F. 6 HSPU: green + blue band

  15. A) Completed
    B) 1:44, 1:42, 1:50, 1:46, 1:48
    C) 4 + 1 + 1hpc @ 95lbs
    D) 12:35
    E) 5 completed rounds of HSPU, 1 ww, 11 rounds pu

  16. Kim Wisnia says:

    b-completed
    c-airdyne for calories 1:30- 18,19,19,23,21
    d13:25 80#
    e- 8:18
    f- 6hspu- 2 ab mats

  17. tdenson12 says:

    b) 1:41:00/1:40:00/1:44:00/1:39:00/1:44:00
    c)10:49 rxd
    d) 6:30 rxd
    e)6 rounds + 6
    Went to failure forgot I could keep going until i could not complete the hspu in the minute

  18. Spencer Murphy says:

    B. Completed
    C. 1:31/1:30/1:28/1:28/1:28
    D. 9:03 Rx
    E. 8:18 Rx.
    F. 10 rounds complete Hspu.

  19. timmytw121 says:

    A) 10/14/13
    B) 2:10, 2:15, 2:22, 2:27, 234
    C) 4+5 HPC Rxd
    D) 8:13
    E) Failed on 9th round

    Calfs still in a lot of pain. Horrible for B.

  20. rachel walsh says:

    A) completed
    B) 1:54, 1:37, 1:25,1:22,1:27 (first 2 sprints from gym and back last three from fire hyrdant and back)
    C) 2 rds + 3 cleans 95#
    D) 8:11
    E) 6 rds + 1 hspu

  21. Sarah Lewis says:

    B completed
    C 1:17, 1:20, 1:23, 1:30, 1:25
    D not completed YET!
    E 6:33 @ home
    F 6 rounds hspu @ home

  22. Chris Olson says:

    B Completed
    C Air Dyne .5mile 1:23 1:25 1:29 1:28 1:29
    D #63 8:53
    E 8:42

  23. Shannon Becerra says:

    A. 10/14/13
    B. completed
    C. 1:50, 1:55, 2:00, 2:07, 1:56
    D. 10:09 #65
    E. 8:58
    F. 6 green/blue band

  24. Laci wells says:

    Made up f. On Monday got 8 HPU almost got 9 but failed at the 8th rep

  25. Laci wells says:

    Did F. Rx’d

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