The Book Ends

Nov 4th, 2014

Category: CrossFit

The Book Ends



Functional Movement Screen Registration
Have you signed up for your Functional Movement Screen? What are you waiting for?! The FMS is a 30-min session with a goal of  reducing e dysfunctional movement: mobility, imbalances, and/or weakness issues. You’ll walk away with a better understanding of your own movement patterns and new tools to fix them. Best of all.. the session is completely FREE!
If you’ve already had your FMS, don’t forget to schedule a follow up session! It’s important to check in and make sure you are making progress. Follow up sessions are also free.
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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

DISCUSSION 12 Comments

  1. Joel 11/05/2014 at 2:09 pm

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

  2. JBo 11/05/2014 at 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.

  3. jason barrow 11/05/2014 at 1:48 am

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

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

  4. Andrea Cooke 11/05/2014 at 1:40 am

    Wod: 8:21adv

  5. Joe 11/04/2014 at 8:59 pm

    215# FS, 10:01 RX WOD

  6. noBeantown 11/04/2014 at 5:27 pm

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

  7. Petra 11/04/2014 at 2:50 pm

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

  8. melstec 11/04/2014 at 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…

  9. Frawls 11/04/2014 at 1:21 pm

    235#x2 FS. 8:54 Rx.

  10. Brian M. Maser 11/04/2014 at 1:19 pm

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

  11. Josh Allen 11/04/2014 at 12:54 pm

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