12.4.13 – WOD




Endurance: Grab a partner and do 5 rounds of:

Row 500 meters
*one partner rows and the other rests
**workout is over when Rower reaches 5,000 meters

WOD: 6 rounds, each for time, of:

4 Power Cleans, 225/135 pounds
8 Chest to Bar Pull-ups
Run 50m out, touch ground with both hands, Run 50m back touch barbell

-Rest 1 minute


WOD: 4 rounds of:

1 minute Max rep Wall Balls
1 minute Max rep Knees to Elbows
1 minute Max rep Airdyne (calories)
1 minute Max rep KB Swing

-Rest 2 minutes after each round

*score is total amount of reps from all stations and rounds added up

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

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8 Responses to 12.4.13 – WOD

  1. Laci wells says:

    A)12/4/13,B) completed,C) 17:02 90# ,D) completed,F) completed

  2. kipfield says:

    B) Completed
    C) 16:31 185#
    D) Completed
    E) completed

  3. Joe M says:

    12/4/2013,b)completed,C)14:20#205 1:25-1:52-2:05-1:25-1:50,D)completed,E)completed

  4. Darlene says:

    A.) Completed
    B.) 105#15:44 2:38, 4:20, 7:09, 10:03, 13:03, 15:44
    C.) Completed
    D.) Completed

  5. A) 12/4/2013
    B) complete
    C) 2:18,4:59,7:52,10:40,13:19,15:36…65#,green band c2b… 1st day back after missing 11 days, had to ease the shoulders back into it. Hence the green band
    D) complete
    E) complete

  6. Sarah Lewis says:

    B completed
    C 14:34 85 red blue
    D not completed
    E completed

  7. Randy Lewis says:

    B completed
    C 16:21 175#
    D completed
    E completed

  8. Chris Olson says:

    B. completed
    C. 17:17 #80 blue
    D. completed
    E. completed

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