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Tuesday, 22 January 2013 / Published in WOD2

Wednesday 1.23.13

Max reps in 2 minutes of each of the following:

Row (Cals)
Double Unders
KB Swings (53/35)
Wall Balls (20/14)
Burpees

Post reps for each and total reps to comments.

Strength: Perform 3 Front Squats + 6 Back Squats every 3 minutes for 9 minutes (3 rounds).

Compare SWOD to HERE

Rx’d + Skill: Pistols 4 x 10 (alternating)

How To Get Big While Doing CrossFit-Lift Big, Eat Big

Sitting At Your Desk Is Eating Your Muscles

As for you, you were dead in your transgressions and sins, in which you used to live when you followed the ways of this world and of the ruler of the kingdom of the air, the spirit who is now at work in those who are disobedient.   All of us also lived among them at one time, gratifying the cravings of our flesh and following its desires and thoughts.  Like the rest, we were by nature deserving of wrath.  But because of his great love for us, God, who is rich in mercy,made us alive with Christ even when we were dead in transgressions—it is by grace you have been saved.   And God raised us up with Christ and seated us with him in the heavenly realms in Christ Jesus,in order that in the coming ages he might show the incomparable riches of his grace, expressed in his kindness to us in Christ Jesus.  For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.  For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.~Ephesians 2:1-10

28 Comments to “ Wednesday 1.23.13”

  1. John J. says :
    January 23, 2013 at 9:03 am

    36/64/30/30/32=192 (70KB & DU’s)
    Sqt: 155/175/205 (failed 3rd rep FS at 205)

  2. Zack Lovingood says :
    January 23, 2013 at 7:40 pm

    BS/FS series 225/255/275
    61/110/60/51/30=312

  3. Tia says :
    January 23, 2013 at 8:00 pm

    FS/BS 115
    62 35 27 29 31 (rxd- started with KB)= 184

  4. Frank says :
    January 23, 2013 at 8:15 pm

    Row: (29 Cals)
    Single Unders: 125
    KB Swings (35lb): 55
    Wall Balls (14lb): 46
    Burpees: 22
    Total: 277

    SWOD 155lb

  5. Amanda Johnson says :
    January 23, 2013 at 8:24 pm

    BS/FS 150/155/160
    WOD 43/100/61/45/29= 278

  6. Sully says :
    January 23, 2013 at 8:25 pm

    FS/BS 185 (worked on wrist flexibility in FS)

    40/31/100/48/36=255. (Started with burpees)

  7. Penny J says :
    January 23, 2013 at 8:33 pm

    33/120/54/38/31 = 276 (started with row)
    FS/BS 105
    4 x 10 pistols

  8. Mel S. says :
    January 23, 2013 at 8:51 pm

    Swod front squats x 5×3 55, 75,85,85,85
    Burpees-20
    Row- 20 cals
    Singles-100
    Kb- 26 lbs both hand lifts-38
    Wall balls-(?). can’t remember. Seeing spots….laying on the floor like a baby…..done

  9. Matt W says :
    January 23, 2013 at 8:57 pm

    450 (with 279 singles)
    FS-BS 225/245/265

  10. Megan says :
    January 23, 2013 at 9:09 pm

    25 cal
    200 m run
    45 KB
    35 ? Wall ball
    27 burpees

    Can’t remember wall balls for sure.

  11. Erik Laney says :
    January 23, 2013 at 9:19 pm

    BS/FS 315/335/345
    56/199/58/52/36=400

  12. Ariel says :
    January 23, 2013 at 9:32 pm

    31/132/43/28/20 =254
    SWOD 125/145/165

  13. Kary says :
    January 23, 2013 at 9:52 pm

    FS/BS: 85/90/95
    WOD: 230(singles)/52/40/23/25 = 370 (started w singles)

  14. Shawn J says :
    January 23, 2013 at 9:59 pm

    58/20/55/42/28=203 (DU’s terrible)
    275/275/295 FS/BS

  15. Josh F says :
    January 23, 2013 at 10:04 pm

    FS/BS 185
    50 cal/217 singles/ 42 kb 53lb/39wb/22 burped
    = 380

  16. Stacy B says :
    January 23, 2013 at 10:24 pm

    32/181/51/32/17

  17. Joel Irwin says :
    January 23, 2013 at 10:27 pm

    44/90/55/40/27

  18. Miranda says :
    January 23, 2013 at 10:39 pm

    FS/BS 85/95/125-not by choice
    29/251(singles)/42/37/23

  19. Jennifer says :
    January 23, 2013 at 10:44 pm

    WOD-27/190/42/39/19
    FS/BS-115lbs
    Weighted lunges-55lbs

  20. Ed says :
    January 23, 2013 at 11:02 pm

    135/135/145 Squats
    47/33/28/28/120(singles)= 256

  21. Josh says :
    January 23, 2013 at 11:04 pm

    36/43/103/45/35 – 262
    FS/BS- 205/215/245

  22. Jenny T says :
    January 23, 2013 at 11:38 pm

    FS/BS 125/135/145
    261 RX started with KB

  23. Michael S says :
    January 23, 2013 at 11:38 pm

    32 cals
    170 singles
    30 KB
    31 WB
    23 burps

    185 FS/BS
    Lunge 45×2/95×2/ fail

  24. Brandy Farmer says :
    January 24, 2013 at 6:45 am

    FS/BS 95 lbs
    38/24/26/150/40 = 278 (started w/WB)
    Singles

  25. Hope McCoy says :
    January 24, 2013 at 10:23 am

    FS/BS 85/85/95
    378 (227 singles)

  26. Twiggs says :
    January 24, 2013 at 4:49 pm

    FS/BS 205/215/245
    44/200/39/40/30=353 (singles)

  27. Nikol says :
    January 24, 2013 at 5:56 pm

    FS/BS 140
    29/102/49/33/32 =245

  28. Monday 3.11.13 | Crossfit Murphy says :
    March 10, 2013 at 9:15 pm

    […] Compare SWOD and add loads to HERE […]

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