Workout of the Day (WOD) and News

WOD: Fri 09.20.2019 “Battle Symphony”

2019-09-20T10:34:20-04:00By |Tags: , , , |20 Comments
  • Tacy



  • WHEN: TOMORROW Saturday, September 21st
  • TIME: ARRIVE: 2:30p // WOD 3-5p // FOOD/LIBATIONS 5-7p
  • WHERE: Our ACTON Location (53 Knox Trail) since last year was in Wayland
  • BRING: A food item, beverage of choice and a chair to sit in to cheer on your fellow competitors.Sign up is CLOSED.

SATURDAY: Only 1 class at 8am!! If you’re doing the throwdown, we strongly suggest you do NOT take class that morning. 😉


We are back to a colored-theme. You can get the bonus point for week 4 if you eat at least 50 grams of something purple-colored. This new bonus point starts on Monday and runs through next Sunday. Don’t go by Google, just look at it. If it is purple – it counts! For example, Japanese yams, purple carrots, purple cauliflower, eggplant, black beans, red cabbage, red grapes, blackberries…. Names can be deceiving, just go based on what it looks like. Beets are red and blueberries are blue. Remember, you must hit 800g to be eligible for the bonus point. 


“Battle Symphony”
In Teams of 2:
2K Row (switch every 500m)
150 Box Jump Overs (24/20)
100 Toes to Bar
50 Kettlebell Swings (70/53)

WOD Guidance & Goal:
Small fast sets for the box jumps and toes to bar. As soon as you start to slow down switch with your partner. Kettlebell swings try to go for bigger sets (10 reps or more)

Post Time to Comments. Compare scores HERE.


5 Miles for Time

  • Brett says:

    Brett and Marina 22:24 Rx/Vups — thanks for the push Marina!

  • Kathy C says:

    Kevin/ Kathy 26:19, (stepups/KUs, sit-ups/ 26#/plate G2OH(back)

  • Pete says:

    Pete/Jon 23:14 or 24:16 or something like that

  • marybass says:

    W/ Deliana! Great workout.
    Good luck tomorrow everyone, wish I could be there!

  • Neel says:

    Neel & Angus 22:14 Rx

  • Jamie says:

    w/ Candice 21:45 Rx

  • Erin says:

    Jodi/Erin 23:49 leg raises bar/Rx

  • Ben says:

    Ben (KUs/53#) / Andrew (20″/KUs/35#) / Sam (Rx) 19:54. Sam crushed the TTBs.

  • Dusty says:

    Guapo/Dusty 20:53, Gaupo did strict T2b, that’s crazy

    • El Guapo says:

      I think I accounted for 19 minutes of that time total. He is non-stop speed.
      Dusty is from another planet #bloodtestthedustman

  • nfitz says:

    Nissa/Maria 22:21 step overs and knee ups
    It was like the good ole days ❤️

  • Melissa says:

    20:27 Melissa / Zev / Todd Rx/steps

  • Moon (SG) says:

    Moon / Britt = 20:01 44# / step-ups, knees up, 35# to eye height

  • Emily says:

    Willis/Emily 25:29 rx
    Willis rocked it. Emily did not.

  • Jim B says:

    with Mike A

  • Bill says:

    Rap / Bill – 19:18 Rx

  • lourdes says:

    W/Janice 23:46

  • Nicole says:

    Katie & Nicole – 25:25
    53# to eye height