Dec 30, 2010

123110 FRIDAY

Fight Gone Bad - Three rounds for score

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. . The stations are:

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 (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Resource constrained:     AMRAP 12 min:  12 box jumps (jump up on what you can find), 12 dips, 12 sit ups


10 comments:

Laura said...

This one is going to SUCK! But all worth it. Liz and I are going to IHop for breakfast after our workout if anyone one would like to join us. OH yah all stinky and everything!

Greg said...

I showed up at 0520, I guess there was a ZONK this morning?

Rob said...

Greg - the gym is on holiday hours, 0800 to 1700.

Greg said...

son of a..........

james said...

great fun this morning - 292, thanks to Neal for the encouragement. Also great to see Dionne, Laura and Elizabeth pushing themselves hard.

Laura, I hope IHop was a good reward.

Bill said...

I had a lot of fun this morning. I liked the way you guys had things set up, great flow. It was my first time doing FGB RX'ed (257). I need to work on my BJ. Great job out there today. Happy New Years.

Zoran said...

Happy New Year to all CrossFiters. We start celebration since yesterday, sorry to miss today's FGB. Enjoy...

Gary P said...

274

Rob said...

I was off by over 20reps from last time but it was still a great work out - 277

We had 8 of us today in the bubble (James, Neal, Bill, Dionne, Elizabeth, Laura, Phil - first time, and me); good work by all and easier to get through with a group

Greg - sorry we missed! We checked with the desk at Harney and they said the gym opens at 0500 on Monday so I suspect most of the morning crew will be back then

Jim - great job of programming in Dec

Happy New Year!

Neal said...

335. Thanks to James and the crew for all the encouragement. Looking forward to seeing the whole crew back Monday morning.

Happy New Year.