workout of the day

Tuesday 100713

..

"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 100117.

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"All Over the Map 11: Blair Morrison, Pat Burke and Matt Chan" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"CrossFit's Elite vs. the IMG Combine360", CrossFit Journal preview video [wmv] [mov]

"A Quick Chat with Pat Sherwood" - video [wmv] [mov]

From the Vault:
Fight Gone Bad Demo and Explanation - video [wmv] [mov]
Fight Gone Bad with Kelly Starrett - video [wmv] [mov]

"There is an infinite difference between a little wrong and just right, between fairly good and the best, between mediocrity and superiority."
- Orison Swett Marden

Workout Image for 20100713

Dennis Dickmann, Mauthe Lake, Wisconsin. "Attached is a photo of myself and my daughter. I'm 40 years old, in the best shape of my life, and a better father for it."