Thursday 13 October WOD


5 Sets
8 reps, Front squat
4 reps, Jerk
2 reps, Push press

Post your weight used to the comments.

Today everything is done straight through, i.e. don’t put the bar down between the reps of the squats, jerk, or push press. Increase the weight each set, unlimited time between sets.

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BUY-IN: 1049

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This is proper depth!!

Nice burpee!

12 October whiteboard

More pictures from Wednesday on the picture page.

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CrossFit HQ WOD:

Rest Day

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8 Responses to Thursday 13 October WOD

  1. Rey says:

    Me and Dan did 95/105/115/125/135.

    Someone got chin checked.

    • Andy says:

      HAHA hate when that happens

      the worst one i had was in qatar… had the safety catches on the squat rack set as high as possible to catch a missed jerk, and while demo’ing how to not od a jerk (by dipping too deep), the bar hit the catches and jacked me in the throat lol

  2. eddiemel says:

    75/95/115/125/135. Had to put the bar down 3 times on that last set as my wrists didn’t want to play anymore. Definitely a tough one but glad my wrists came out intact. They will be barking tomorrow!

  3. Andy says:


    failed the last push press on 155lb. dropped the bar and broke the floor lol

  4. justin says:

    Laura and I did a scaled Fran. I did 21-15-9 with the 45 bar and jumping-pullups (7:53). She did 10-7-4 with 10lb bar and the best ring rows she could muster. She really did a great job for her 3rd WOD.

    • Melissa says:

      nice job!! miss you at the gym but great you are getting the family involved. Still need to get you access to post on the Paleo blog – will coordinate with Andy :)

      • justin says:

        Thanks! Once my work sched gets back to normal, I’ll be in the gym at least once a week, maybe twice, in addition to our family WODs. I do miss the team, too. I also need the continuing instruction. Thanks again.

  5. Melissa says:

    oh and weights for me today were 55/60/65/70/75

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