Open WOD 15.3

two athletes


Normatech recovery will be here tonight to help us try on some suits and recover from the WOD and they may even let us borrow a few over the weekend.

Open WOD 15.3ย –

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Open Scaled – 0 muscle ups, 50 wallballs, 200 single unders – see below
L2 – 10 ring dips, 30 wall balls, 50 dubs
L1 – 10 ring dips, 30 wall balls, 100 singles

If you are doing the Open Scaled division, the WOD is..

Complete as many rounds andย repsย as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

jump rope
All of the personal jump ropes have all been moved to the Pain Cave in the back of Southie Green. You are more than welcome to find yours, and place it back into the Burnt Toast Closet. We just want to do some spring cleaning!!


  • Trevor Crean

    03/13/2015 @ 10:37 pm

    317 Rx. I’m still in shock.

  • Arik Pogrebinsky

    03/13/2015 @ 7:14 pm

    The proper way to do a muscle up….

  • Kurt Brumme

    03/13/2015 @ 5:58 pm

    249 reps Rx – muscle ups really ruined the potential for a wheelhouse tall guy workout.

    • Kurt Brumme

      03/16/2015 @ 12:51 pm

      Monday re-test: 316 reps, 12:45 tie break

  • Michael Byrnes

    03/13/2015 @ 5:38 pm

    158 Rx. Spent a solid 7 minutes getting 1 MUP in the 2nd round and failing more times than I’d care to admit. On to the next one.

    • goose

      03/13/2015 @ 5:47 pm

      That’s great to get through an entire round and 1 more Muscle Up. More than most of us can say. Nice work and way to stick with it.

  • Crowley

    03/13/2015 @ 3:07 pm


  • Chris Rusty

    03/13/2015 @ 2:22 pm

    Jay D. – you planning on coming in tomorrow? Be cool to WOD with you once more before you take off.

    Your pal – Crusty

  • Joe

    03/13/2015 @ 12:58 pm

    318…those mups got real hard real fast

  • Mike Quigley

    03/13/2015 @ 12:49 pm

    157. One full round. 13:54 tie break.
    I was prepared for a 0, so I am beyond pumped. thanks for the push this morning guys.
    Wore my Pat P shirt this morning for a reason – I really really wanted to bitch about MUPs, but felt the shirt gave me a little perspective and served as a reminder to just be happy to be in the gym (full disclosure – I still bitched about the MUPs, just less than I really wanted to)

    • Brian M. Maser

      03/13/2015 @ 1:12 pm

      Awesome job, Quigs. Hassell and I are currently taking steak orders.

  • Rob Hassell

    03/13/2015 @ 12:47 pm

    0 – it turns out that if you suck at something and then don’t work on it, you will still suck at it. Go figure.

  • Marc Piccuirro

    03/13/2015 @ 12:42 pm


    Best part was watching Quigs sprint from the rings to the wallballs in no time flat

    • Mike Quigley

      03/13/2015 @ 12:46 pm

      I was never happier to be doing wallballs in my life.

  • Brian M. Maser

    03/13/2015 @ 12:14 pm

    Tough to post, but gotta take the good with the bad…got a big fat 0…

    Awesome to see the 5:30 peeps working hard, whether scaled or Rx. Big ups to Mike Quigley for getting a full round and former CFS member Ted Duffy who got 297 reps at CF One Nation in Needham.

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