January 18, 2013

Friday 130118

"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.

Dan Bailey 472. Add your points and post them to comments.

Compare to 121129.


Enlarge image

CrossFit Boss, Stradbroke Island, Australia.

"Cowboy CrossFit Kids Camp: The Presses" with Troy Willis, video [wmv] [mov] [HD mov]

WOD Demo with Colonial CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Colonial CrossFit scales today's WOD - video [wmv] [mov] [HD mov]

Posted by Pukie at January 18, 2013 5:00 PM