111103 Day 4

Day 4, OPEN 3-9 TODAY (last WOD at 8pm, please!!)
WOD

As many reps as possible in 12:00 of:
wall ball shots
(perform 7 kb swings – 32kg/24kg every minute on the minute, starting at minute zero)
cash-out=max double unders in 3:00

 

score = total wall balls/total double unders

 

 

crossfit.com

0 thoughts on “111103 Day 4”

  1. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  2. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  3. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  4. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  5. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  6. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  7. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  8. OTG WODs:
    WOD# 1″Stratego”
    4 Min/AMRAP
    Clean to Overhead
    Male Weights:95, 135, 185
    Female Weights:65, 95, 135
    then immediately following:
    WOD# 2
    “Triple the Double”
    3 Min/AMRAP
    Immediately following Workout 1
    AMRAP Double Unders
    WOD# 3″Wind Power”
    Airdyne 1 min/AMC(alories)AP
    WOD# 4″Water Power”
    Row 10Min/AMM(eters)AP 
    *This WOD will have you’re weight calculated into the rowing monitor. Your meters will be adjusted to simulate effect of weight on rowing in water.*
    WOD# 5″Slice”
    6 min/AMRAP
    12 Thrusters 115/75
    9 T2B
    6 Box Jumps 24/20
    “Rest exactly 1 min, then complete:
    WOD# 6″Dice”
    Cap – 7 min
    3 Rds
    20 Pull Ups
    10 Burpees

  9. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  10. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  11. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  12. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  13. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  14. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  15. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  16. The Kelmers (aka brielle & steve)

    Since it really is not that far away I wanted to get an idea from everyone who would be up for a Christmas party at our house. Saturday December 10th. I know weekends fill up quickly so if the Saturday before works better for the majority that would be fine with us too.
    Let me know your thoughts…
    We would do a NO kid party so I am hoping everyone is able to get a sitter.
    And you are more than welcome to bring husbands, wives, girlfriends, boyfriends

  17. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  18. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  19. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  20. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  21. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  22. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  23. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  24. I would like to do Hoboken challenge so Dec 3rd is the new date.
    Write it in your calenders because I don’t like excuses, as you all may already know 😉
    I think I need to start decorating already…I love Christmas

  25. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  26. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  27. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  28. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  29. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  30. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  31. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

  32. MVR-90/109
    Pat-95/128
    Christian-128/121
    Mike-93/111
    Kate-80/103
    Lynch-71/9
    MikeW-80/17
    CKL-96/100
    Marc-112/147
    Steve-131/85
    Rich-80/88
    Brielle-154/56
    McCoy-98/140
    Smitty-101/71
    Modified:
    Kieran-109/79
    Jordan-96/88
    Adriana-88/10
    Keith-54/46
    Shannon-53/72
    Vinnie-98/330

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