11/06/10 WOD

In Teams of 4

“Pick Your Poison”

At each “Choice” the team must choose which exercise they will do and then all members must complete rx’d distance or rep scheme for the exercise chosen. In between choices each member must complete each exercise at their “Base station”…At the Base Station team members must rotate one exercise at a time after ALL members have completed their full 15 reps, the base station is completed once all team members have completed 15 reps of all 4 exercises:

Base Station = 15 kb swings (53/35), 15 thrusters (45#/33#), 15 sit-ups, 15 Box Jumps (24″/20”)


Choice 1: Run or Row
Relay 1600m run (10 laps) or 2000m row

Base Station

Choice 2: Top or Bottom
15 HSPU’s or 50 Squats

Base Station

Choice 3: Push or Pull
50 Push ups or 25 Pull Ups

Base Station

Choice 4: Up or Down
50 jumping sqts or 25 Burpees

Base Station

Choice 5: Climb or Hang
1 Rope Climb or 25 KTEs

*up to 2 members working at a time except at Base Station/or relays


11/05/10 WOD Results


Posted on: November 5, 2010admin

3 thoughts on “11/06/10 WOD

  1. Oh man! This one looks SO cool! Keylee is bringing 3 of our friends for their first time to this one so this will be perfect! Meanwhile, I am still in the Philippines for one more week people, so give it heck for me! Miss you guys like crazy! (Imagine a tear drop running down my cheek to give it more of a dramatic effect).

  2. Lindsay thanks so much for offering the free Sat. class! I know it is stressful but my parents and friend had a great experience! We appreciate all you do for our crossfit family! Thanks Again!

  3. No one appreciated the Free Class more than I. And it has given me a new appreciation for what CrossFitters do each day. Yikes! As it was my first time, I have to add ” my legs are killin’ me”.

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