September 12, 2010

Crossfit WOD:

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps in 1 min)

Sumo deadlift high-pull, 75 pounds (Reps in 1 min)

Box Jump, 24" box (Reps in 1 min)

Push-press, 75 pounds (Reps in 1 min)

Row (Calories)

Rest (1 min)


In this workout you move from each of five stations after a minute. The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On
call of "rotate", the athletes must move to next station immediately
for best score. One point is given for each rep, except on the rower
where each calorie is one point.

Score:
WB: 26-29-25
SDHP: 18-20-16
Box: 17-17-15
PP: 24-22-22
Row: 16-15-17
Totals: 101+103+95=299