Friday, 20 November 2015




Fittest in OK Online Qualifier WOD 3

Complete as many reps as possible in 14-minutes of:

20 Calories Rowed

10 Clean-2-Overhead*

10 Box Overs (24/20″)

10 Front Squats


For score (50 pts per rd), and time of last completed full round

*Weight for each round, for both lifts:

Rx Male: 95-135-185-205-225

Rx Female: 65-85-105-115-135

Scaled Male: 75-85-95-105-115

Scaled Female: 55-65-75-85-95




Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side



Post score, time, and experiences to comments


  1. 140
    2 rds in 8:47

    it was harder than it looked

  2. 167
    Finished my 3rd round at 12:43
    Knocked out 17cal when we hit the 14min cap!
    Great week of WOD’n!!

  3. 145; scaled weights
    2 rds in 8:43
    Wish I’d gotten to rd 4, but loved this WOD!

  4. What no comments on the muffin man pic???

  5. darrenandtara says


    126 reps
    8:40 tie break. Added 1 rep and dropped tie break time significantly.

    144 reps
    7:24. Did push press on the overheads and really wore out. Need to get healthy and back to jerks.

    Great seeing John The Machine Boone back in the gym.

  6. I did fittest in OK WOD 1 today for video submission. 81 reps. And then there was that time that Jimmy’s phone wasn’t recording. So it was a good practice round…

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