10.16.13 – WOD


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CrossFit: “Hope”

3 rounds of:

Power Snatch, 75/55 pounds
Box Jumps, 24/20 inch box
Thruster, 75/55 pounds
Chest-to-Bar Pull-ups

*same format as FGB. 5 minute rounds with a continuous running clock. You will get 1 minute of rest after each round. The clock does not stop between exercise, so at the call of “rotate” be sure to quickly transition to the next station. The goal is score as many points as possible. One rep = one point

Post results to comments and www.BeyondTheWhiteBoard.com



10 minute AMRAP of:

4 DB Snatch, Heavy
8 Jumping Lunges, alternating legs (touch knee to ground)
Run to first fire hydrant, touch ground with both hands, run back to DB

Rest 5 minutes

8 minute AMRAP of:

12 Burpees
8 Goblet Squats with DB
4 Clapping push-ups

Rest 4 minutes

6 minute AMRAP of:

Run 800 meters
With time remaining perform max PVC OHS

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

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24 Responses to 10.16.13 – WOD

  1. Laci wells says:

    A) 10/16/2013,B) Completed,C) Did air dyne all out for 10 min for cal. Got 100 cal. (Still having back problem),D) Completed stretch,E) Wayne told me not to do the sit ups because of my back

  2. Jordain Merriam says:

    A. Completed
    B. 143 green c2b
    C. Completed
    D. Completed

  3. Joe Merriam says:

    10/16/2013,B.completed,C.210 reps,C.completed,D.completed,

  4. A. Completed
    B. 185 – Red on C2B
    C. Completed
    D. Completed

  5. Eric H says:

    A) 10-16-13
    B) completed
    C) 160 reps
    D) completed
    E) completed

  6. kipfield says:

    A) Completed
    B) 208 rx
    C) Completed
    D) Completed

  7. Dominic Rabay says:

    B. complete
    c. 203 rx
    d. complete
    e. complete

  8. Heather S. says:

    B. Completed
    C. 144 Rx
    D Completed
    E Completed

  9. Kim Wisnia says:

    c-149 rx’d

  10. Chuck Ramsey says:

    A. Complete
    B. 171 rx
    C. Complete
    D. Complete

  11. Chris Olson says:

    A Complete
    B 137 #45
    C Complete
    D Complete

  12. Veronica Ascencio says:

    B. Complete
    C. 145 – 4 plates , green/blue c2b
    D. Complete
    E. Complete

  13. Nicole Long says:

    B. Complete
    C. 145 – 45# snatch, green c2b
    D. Complete
    E. Complete

  14. Nicole Long says:

    I c&p’d the format and messed up… 123 reps for moi, not 145

  15. A) 10/16/13,B) complete,”C) 125 reps, blue c2b”,D) complete,E) complete

  16. Future Mrs Murphy says:

    A. Completed B. 210 Rx *pukie C. Did mobility class D. Will complete tomorrow am core was cramping from Hope

  17. Jamie Morabito says:

    B – Completed
    C – 182 Rx
    D – Completed
    E – Completed

  18. rachel walsh says:

    A) completed
    B) 198 rx’d
    C) completed
    D) completed

  19. timmytw121 says:

    A) Complete
    B) 184 Rxd (Screwed up on rnd 1 and forgot to do the C2B. Would have broken 200 reps if I had done them.)
    C) Complete
    D) Complete

  20. Randy Lewis says:

    B completed
    C 202 RX
    D completed
    E completed

  21. Sarah Lewis says:

    B completed
    C 209 55# blue purple
    D completed
    E completed

  22. Shannon Becerra says:

    A. 10/16/13
    B. 150 #45 power snatch blue band strict C2B
    C. completed
    D. completed

  23. Brett Riley says:

    A. Complete
    B. 195 Rx
    C. Complete
    D. Complete

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