The Book Ends


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Front Squat

100 Double Unders
100 Double Unders

Level 2 50 Double Unders
Level 1 100 singles
ADV (30,20lb) Wallball

Conditioning Class: WOD
Every 3 minutes for 24 minutes:
20/15 Cal on Airdyne
100m Sprint

Conditioning Class: Core
3 Rounds:
10 GHD sit ups
30 second isometric hip extension hold
-add weight if able


  • Joel

    11/05/2014 @ 2:09 pm

    Front Squat: 175×2
    Wod: 10:59 (25 dubz – first time doing dubz in a workout. 14#ball)

  • JBo

    11/05/2014 @ 3:18 am

    Front Squat: 225×2 (10lbs off my PR but the most I’ve done in awhile. Happy about this.)
    WOD: 12:03 L2 w/ 14lb ball (trying to practice some wall balls w/ same weight as the scaled division in showdown)
    Don’t know if it was fatigue from Christine yesterday or from going heavy on front squats, but this was way more difficult than it should’ve been. It also could’ve been the dubs. Don’t EVER lose your jump rope. I had the worst time ever trying to do dubs without my faithful rope. Missing her/him very much.

  • jason barrow

    11/05/2014 @ 1:48 am

    Front Squat: 225×2
    WOD: 10:48 Rx

    I want less burpees, more MUSICAL WALL BALLS in my life.

  • Andrea Cooke

    11/05/2014 @ 1:40 am

    Wod: 8:21adv

  • Joe

    11/04/2014 @ 8:59 pm

    215# FS, 10:01 RX WOD

  • noBeantown

    11/04/2014 @ 5:27 pm

    FS 115#x2
    WOD: 11:47 w/green ball. Wallballs are my nemesis.

  • Petra

    11/04/2014 @ 2:50 pm

    FS: 125#
    WOD: 9:06 rx. Psyched to get the first 100 dubs unbroken

  • melstec

    11/04/2014 @ 1:26 pm

    Strength: got Hatch in instead
    WOD: 12:37 rx w/ 16# red ball. Still slow, but chipping away at those dubs.. I think I can, I think I can…

  • Frawls

    11/04/2014 @ 1:21 pm

    235#x2 FS. 8:54 Rx.

  • Brian M. Maser

    11/04/2014 @ 1:19 pm

    250#x2 FS (5 sec. pause at bottom); 9:47 Adv WOD.

    • Frawls

      11/04/2014 @ 2:27 pm


  • Josh Allen

    11/04/2014 @ 12:54 pm

    255# for the 2-rep FS and 10:59 Rx on the WOD

Comments are closed.