10.28.13 – WOD


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A) Row or Airdyne or Run at a jog pace for 5 minutes

B) sit in the bottom of your squat for 5 minutes, do NOT relax, so keep the integrity of good positioning

C) NOT for time do 3 rounds of:

6 Pistols, alternating
8 Toes to Bar, strict if you can
10 Band Pull Aparts, fast

WOD: 20 minute AMRAP of:

1 Deadlift
1 Squat Clean
1 Front Squat
1 Split Jerk

*135/95 pounds
*if 65% of your 1RM is more than RX weights, then use it

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 5 rounds for time of:

50′ OH Walking Lunge Step, 45/25 pound plate
15 Burpee Plate Jumps
200 meter Run with plate held Overhead, 45/25 pound plate

*30 minute cap

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

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8 Responses to 10.28.13 – WOD

  1. Laci wells says:

    A) 10/28/13 ,
    B) completed,
    C) completed
    ,D) 40 rounds 55#
    ,E) completed

  2. Randy Lewis says:

    B completed
    C completed
    D 36 @ 135#
    E completed

  3. Sarah Lewis says:

    B completed
    C completed
    D 43 @ 65#
    E completed

  4. Eric H says:

    B) completed
    C) completed for form.
    D) 28 rds #95
    E) completed

  5. Future Mrs Murphy says:

    B. Complete C. 45/65/75/95/100/100/105 D. 35 + sc Rx @ 110# E. Complete

  6. Chris Olson says:

    B Completed
    C Completed
    D 29 #65
    E Completed

  7. Tim W says:

    B) Complete
    C) Complete
    D) 24 @ 160#
    E) Complete

  8. Veronica Ascencio says:

    B. completed
    C. 15-25-35-45-45-45-45
    D. 36 rds , 70#
    E. Completed

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