02/10/10 WOD

Sorry I haven’t been posting WOD results, learning a new website.   There will be a WOD Results link in the future on the next days WOD.  Also be sure to post your score I know that there are many of you that think it is not a big deal, but do it anyway!


3 Rounds for max reps of:

Bodyweight Bench Press- If you can not bench press your BW use a weight that you can get at least 6 reps

Dead Hang Pull-ups-  NO KIP! If you can not do a dead hang pull-up use a band to assist you.



Perform four 200 meter sprints w/ 45 sec rest between each sprint.  Rest as needed.  Perform two 400 meter runs w/ 2 min rest between efforts.  Rest as needed.  Perform one 800 meter run.

Got this WOD from Crossfit  One World, check it out there is a good write up on torn hands as well.

Posted on: February 9, 2010admin

9 thoughts on “02/10/10 WOD

  1. So I have been doing CF for 7 months, 5 days a week with a few exceptions. I love it more every day. I love the process of it. I have had my fair share of good and bad days. I have left the club mad at myself for not being able to push it harder or giving up. Sometimes I even get in trouble at CF! Who else can say their mom is there to reprimand them if “they don’t pay attention to the instructor”? I get frustrated with my own weaknesses or weight that just won’t go away. But way more often, I leave feeling empowered, strong and grateful that my body and mind can physically finish a WOD. Sometimes I even feel like I “KILLED it” and there is no greater feeling. I can feel myself getting stronger! So whether it is pounding it out in Filthy 50 or carrying my kids up the stairs, I have never felt better or loved the process of being fit more than I do now! Thanks Lindsay and everyone else!!

  2. I just wanted to respond to the questions about leaving a “Hey OAC” comment card for the Club to get more space for CrossFit. All of the messages are forwarded to me, you can fill one out if you feel obligated to, but Lindsay and myself are aware of the situation and are working on it. The new owners are also aware of the situation. We are a family club, so by taking out an area for the kids, we must first find another space for the kids to be active and enjoy the club as well.

    I hope this sheds some light on the subject and we will keep you posted with the progress of the expansion.

    I also want to add that Lindsay has put in an order for more equipment and a new pull-up cage. We hope that this will help with the large number of participants in CrossFit.

    Thanks for being part of the CrossFit family and supporting the Club & CrossFit.


    Travis Dugger
    General Manager
    Ogden Athletic Club

  3. Really….Running today. I can’t freaking move from this entire week. See you in a bit. I may pass out and die today so just leave me where I fall. Thanks!

  4. That was a fun wod today!!! Ali and I decided to take on Jacie’s attitude where everything is fun 🙂 Really, i liked todays running, it was hard, but fun to see how far i could push. Good job everyone, you all did great and kept me pushing harder to try to keep up!

  5. I’m with Autumn. That was awesome. Even if I’m now walking around at work barefoot because I’m too sore to walk in heels.

    And Travis, thanks for your input. Your hard work is appreciated, and I’m sure you’ll find a resolution that benefits both CrossFit and the OAC.

  6. Hey where is the morning crew! If your sore the best thing is to come and get moving again, if you dont like to run, well I dont either! Great job Julie you make crossfit fun to come to work everyday.

  7. Hey Lindsay, in response to the morning crew, I overslept. So I came at 5 p.m. instead. I’m definitely not a runner, but I actually enjoyed this workout. I looked at it as a chance to practice more on the POSE running technique. Yes, it sucked, but, this is CrossFit, our workouts always suck. That’s why we love ’em, and hate ’em. This is also why we have the opportunity to become the “Fittest Athletes in the World”. Just thoughts from the peanut gallery. 🙂

  8. Hey Lindsay…it sounds like you solved your problem with being overcrowded in CrossFit….post a running WOD everyday and it gets real sparse real fast!!!! What I wouldn’t give to run around the track 24 times!!!! Rowers Rock!!!!

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