WOD – 11-1-13 Friday

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Strength: 15 minutes to establish heaviest single Power Clean + 2 Push Jerk


Metcon: 8x400m run and/or row

*Rest 2 minutes between sets*

You can choose to only run or row, and you can choose to mix them up. Whatever you decide, the idea is to push yourself outside of your comfort zone. If you know that you suck at running, give it a shot and vice versa. Keep track of all your times and post on the site.


We all have that movement that comes up in a wod and the first thing we think is, “Oh S**t!” This is commonly and affectionately called a “goat” in the CrossFit community. So today for your cash out, you will get to attack that ever-so-hated movement! Whether that be wall balls, thrusters, KB swings, or burpees. It doesn’t matter what it is, the only thing I ask is that you choose a movement that you’re able to do for multiple reps with proper form and one that you know challenges you! ┬áThis isn’t the time to do multiple reps of squat snatches if your form isn’t dialed in and this isn’t the time for the Pull-Up king/queen to go for a PR.

Cash Out: 1 set of max effort/unbroken ______




For any of our members who frequently drive along the dreaded 91 westbound, your commute can now be brightened by seeing our box promoted on this sign, located between Lincoln and Smith. I wanted to personally give a big thank you to Gorilla Islands for this amazing advertising opportunity! STAY LIFTED!

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4 Comments on “WOD – 11-1-13 Friday

  1. Strength: 185#, I hit 195# but missed my secon push jerk

    25 Min AMRAP
    200m Run
    8 KBS 53#
    13 HR Push-ups

    Total -> 14 RDS + 1 KBS

    4x400m Row
    1:30, 1:28, 1:27, 1:23
    4x400m Run
    1:28, 1:25, 1:22, 1:17

    Cash out with max effort unbroken thrusters @115# – 14

    Excellent work everybody!

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