Wednesday 131016

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3-3-3
B. Deadlift 3-3-3-3-3

Competition Team WOD:

50 sec row
10 sec rest
50 sec burpees
10 sec rest
50 sec situps
10 sec rest

Rest 2 minutes

50 sec wall balls (20/14)
10 sec rest
50 sec row
10 sec rest
50 sec jump switch lunges

(Photo credit: Alex Robleto)

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Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
A. Push Press 3-3-3-3-3
B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups

Competition Team WOD:
Part A1. Front Squat 3×3, rest 60 seconds
Part A2. 4×3 Weighted Pull ups (Mixed Grip), rest 2-3 minutes
Part B. 10×200 meter sprints with 200 meter walk between each set


  • Eric

    Nice work today with 7am. Definitely my 3 rep PRs – 225 Front Squat, 315 DL

  • Jonathan K

    Worked up to 295 on the deadlifts and 255 on the front squats

  • BenS

    A: 185-205-205-225-225
    B: 315-315-385-365-315

    • Brad Hoover

      Three at 385. You clearly need to work on your strength, Ben.

      • BenS

        i’d like my deadlift to lend my press a few pounds…

  • reisbaron

    I’m digging the new “Fitness Level” tools on Beyond the Whiteboard. Granted I don’t like my score, but this analysis of lifts and performance opens up a cool world of metrics to monitor your progress –

    • Jim S

      I agree. I was poking around in those the other day. Very cool. Although, painful when it said “you’re slow, seriously, really slow. And based on your front squat numbers we can only assume that you’re mailing in your clean, cuz it sucks.” Or words to that effect.

    • Albert Insogna

      Looks like a nice feature. But seems to not be picking up many movements, especially in the gymnastics section.

  • AndyK

    A: 185, 205, 215, 225 (PR, but probably should have been an inch or so deeper), 205
    B: Deadlifts felt terrible today. When I did this back in August was 295, 295, 295, 305, 305. Today, I worked up to 1 set of 295, but that was all I had.

  • Jim S

    A: 200,200,200,200,200
    B: 255,265,275,275,275