workout of the day

Saturday 100925


"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.

Austin Malleolo 455, Kevin Houston 418. Compare to 100713.

"Dissecting Dave & Nadia: Part 4" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

"Work Hard, Hard Work and Oxygen" with Graham Holmberg - video [wmv] [mov]

"Cutting Weight" for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

"We cannot become what we need to be, remaining what we are."
- Max Depree