WOD for Wednesday 11/2/16

November 2, 2016


Strength: Every 90 seconds: 30 Seconds of pullups/60 seconds rest.  Attempts 1,2 & 3 Strict Pullups.  Attempts 4,5 & 6- Kipping pullups.

Work: Teams of 2/3.  2o Minute AMRAP:  Row for calories M/M or teams of 3-100 calories,  M/F-85 Calories,  F/F 70 Calories.  60 KB swings.  50 Toes to Bar.

Olympic Lifting

20 minutes of aerobic work.




  1. Team Wednesday: partner Jeff Kapusta
    WOD 456? Forgot to write it down. I just remember we lost by ONE! Against a 3 person team.
    Pull ups 41. I’ve been having issues with my right forearm. Pulling has been painful .

  2. Pull-ups 90
    Partner workout with Brian and Liz. I think we got 457

  3. pull-ups: 50 @ bw (7, 4, 4, 12, 12, 11)

    Skipped the team work and walked on the treadmill for 20 minutes.

  4. pull ups – 60 total
    work with Scott – 432 rx

  5. Pull ups 44
    Team with Heather M. and Kristin M. And I think we got 396

  6. PU 82……wod 451 with Chris and Joan

  7. Traveling so did this workout in the bare bones hotel “gym” adjusted to 40% incline treadmill run for calories, 35lb dumbbell swings, and wall walkups. Fun workout- but pretty sure the other hotel guests, walking on the treadmill, thought I had completely lost my mind. (“That’s not how you use a dumbbell…”) Don’t crossfit in public.

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