Thanks to Marriah and Brian from CrossFit Five Cities for coming to play on Wednesday!
WOD
Fight Gone Bad
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. We’ve used this in 3 and 5 round versions. 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.
Remember there is only a 9 AM class tomorrow. Regular classes resume Saturday with 8 AM and 9 AM classes.
40 min run
100 burpees – 9:26
100 sit ups
100 air squats
50 push ups
Fight Gone Bad
306 pts. total
(8lb wall ball 20/22/22;35lb sdhp 22/22/23; 18″ box 16/20/24; 30lb pp 23/25/28; row cal. 14/12/13)
Fight Gone Bad
245 total points
Men’s RX on all stations
Good job Chris on breaking the 300 barrier with a 312!
Sad I missed you guys today… FGB sure would’ve been nicer than being a prisoner of war on Black Friday.
Ok ok, I enjoyed it a little
.
At home WOD:
1 mile
1,000 SU jump rope
1 mile
– 22:34
Great job to everybody! Chris awesome job putting up the 312!
Thanks guys…like they said FGB Rx 312