May 7, 2009

FRIDAY 090508

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

Add your points and post them to comments.

Compare to 090330


Iron Major CrossFit Coordinator said...

I am going to have everything for FGB set up for the Foundations Class at 1400 if anyone is interested. This will be their first full WOD, should be fun!

Max said...

As Rx'd

280 (PR)

Rows got me....300 is in sight.

Great job to all the folks in the foundations class. Definately some great work this afternoon as they went throug htheir first full-up WOD.

CK said...

As Rx'd:

CK got 218...Wall Ball was my nemisis (26,14,14).

Ian got a Brit, rowing was his strength (17,17,12).

We talked at the Lt Dan Band Concert how much we're looking forward to Monday's WOD!!

Brian said...

I had done this WOD once before, but after the foundations course, my form is much better, and I used better technique. So my score looks like it is worse (177 vs. 194), but I see it as an improvement. I also jumped 2/3 rounds instead of stepped this time.

SPK said...


284...the last round killed me.

xgymnast22 said...

I can't row worth a lick. This is something I'll have to work on. This is the 2nd time I did this workout and I did it with a 14lbs ball this time vice 10. I improved my score by 20. So far this is my favorate WOD. Total smoker

pd said...

Started on Push Press.

PR of 206. 34 point improvement.