From the wall of CrossFit Northwest Arkansas (NWA) (painted by one of their trainers!)

Skill Work
3×3 Deadlift

WOD
3 rounds for time:
1 minute max rep wallball, 20 lb. ball men/14 lb. ball women
1 minute max rep pullups
Run 400 m
Rest 1 minute

Media:
Wednesday WOD, 3/3/10

10 thoughts on “Wednesday WOD, 3/3/10

  • March 3, 2010 at 3:50 am
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    pretty spiffy

    p.s. we should add police chases into our workouts.

  • March 3, 2010 at 7:45 am
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    101 reps.

    It felt odd looking at the clock while doing the wallball part of the wod. I kept thinking I wasn’t going to whip my head around fast enough to adjust to the ball and get smacked in the face.

  • March 3, 2010 at 8:22 am
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    DL 3X3
    3X225, 3X275, 3X295 called it good.

    114 reps

    Breakdown:
    wall ball – 25, 20, 22
    pullup – 17, 15, 15

    Finished @ 7:11 which I thought was convenient.

  • March 3, 2010 at 9:25 am
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    How the heck did u finish in 7:11????

  • March 3, 2010 at 10:27 am
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    Angie you know you’re not supposed to be on the computer. Get back to work washing my stuff and fixing me something to eat.

  • March 3, 2010 at 1:01 pm
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    that’ll cost you max. Whiskey, u didn’t finish in 7:11…the wall balls and pull ups alone took 6. Ryan reset the clock at some point during the workout. Not sure why.

    131 reps…wall balls 28, 25, 23 pull ups 25, 16, 14.

  • March 3, 2010 at 1:16 pm
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    I didn’t know that. That would be fast. I bet I didn’t run the 400’s in 7 minutes.

  • March 3, 2010 at 5:26 pm
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    Did 200/205, 2 reps at 205, 185. Form was terrible.
    120 reps in about 15 min.
    Kelly, you did GREAT!!!

  • March 3, 2010 at 7:05 pm
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    315*3-335*3-355^2

    33 25 25=83
    35 25 25=85
    Total=168
    Time=13:57

  • March 4, 2010 at 8:22 am
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    I was there.

    Your comment was a bit too short. Please go back and try again.

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