Thursday – WOD

Five rounds for reps of:

1:00 wall ball shots, 20 lbs. to 10′
1:00 rope climb ascents
400m run

Start each round exactly six minutes apart; thus, your rest period is determined by your 400m run time.

Post reps for wall ball shots and reps for rope climbs to comments.

Marc gets acquainted with the back squat.


19 Responses to Thursday – WOD

  1. arjuna says:


    4 rounds for time:

    60 unbroken DU
    30 unbroken WB 20#

    Turned ankle halfway through. Next time I shld get under 12min. My first rnd was 2:05

  2. MegHan says:

    Finally. Somebody posts! I’ve been checking this site since 5:45am this morning. Been a pretty uneventful day at school…clearly! Thanks Arjuna!

  3. Stephen says:

    A: Forward sled drag, hands below and between knees, 30, 30, 20, 20, 10, 10m, 240 seconds rest; 70, 70, 95, 95, 120, 120
    B: Power clean, 2, 2, 2, 2, 2, 180 seconds rest; 185, 195, 205, 215(1), 205

  4. Melissa H says:

    I can’t wait to see results for this one, it looks hard and fun.

  5. Ted says:

    BS 3×5 @ 235lbs

    Planche HSPU’s on 20″ box – 4 rounds to failure

    Snatch practice up to 135lbs, working on form

    100 GHD sit-ups for time – 6:07. This was clearly not a good idea and will definitely feel this tomorrow.

  6. Cookie says:

    1000m Row
    50 Thrusters(45#)
    30 Pullups



  7. Jason Y says:

    As rx’d. ~20 wall balls a round, 3/3/2/2/1 rope climbs, and a 400m run.

    a little muscle up form practice

  8. freak Nasti says:

    Squat @ 30X0
    295×3, 305×3, 315×2, 325×1, 335x1x2

    Powercleans 5 doubles
    205, 215, 225, 225, 235 (1)

  9. Chad W says:

    Today’s wod

    Total wb 126
    total rc 12

  10. Pete says:

    245×3, 255×3, 265×2, 275×1×3

    Powercleans 5 doubles
    115, 125, 135, 145, 155

  11. Scott says:

    Today’s WOD

    82 WB
    12 RC (pulled myself up to a standing position, rested 5-15 sec and then climbed up using my feet and hands)

    Damn, this was harder than I thought. Went against Chad. Dude is a BEAST in the making. He did it exactly as RX’d with the climb.

    Go ahead, Chad. Let’s get that head nice and swell…
    For, next we do muscle ups I will make sure both rings snap.

    dirty weasel….

  12. Scott says:

    😉 you are wonderful as a Crossfit friend, Chad.

    I do not think you are attracted to my workout form and I am not attracted to your P & G t-shirts.

    ‘sigh…” we will always be friends but nothing beyond a physical workout friendship, Chad….

  13. Andrea says:

    62 wall balls
    18 modified rope climb ascents

  14. Chad W says:

    Scott…you truly are one wierd dude. Ummm, Way to go tonight!

  15. Siu says:

    A. Back Squat @ 30X0; 3,3,2,2,1,1; rest 240 sec
    B. Power Clean @ 12X1; 2,2,2,2,2; rest 180 sec

    A. 155×3/165×3/175×2/185×2/200×1/215×1
    B. 105/115/125/135/145(f a few times)

    Back squats felt great. I was just exhausted by the end of the cleans and had to drop back to 135 then 95 to work on speeding up the pull. My traps are sore. Rest will be nice.

    Scottie…are you hitting on my boyfriend?

  16. MegHan says:

    Scott. You’re evil and ridiculous!

  17. MegHan says:

    Strength bias max reps day
    back squats
    5 @ 125lbs
    3 @ 130lbs
    3 @ 135lbs
    1 @ 140lbs
    1 @ 145lbs
    1 @ 150lbs
    1 @ 155lbs (20lb pr!!!)

  18. jim says:

    Today’s WOD

    101 WB
    12 RC
    (first one from sitting position, balance from standing position, so 6 is probably a more accurate #)

  19. babs says:

    OPT (see Siu’s post):

    A. 105/110/115/120/125/130
    B. 95/105/110/110F/105

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