workout of the day

Saturday 110917


"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.

James Hobart 429. Add your points and post them to comments.

Compare to 110409.

"The Position: Part 7 - The Ring Dip" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

CrossFit Affiliates commercial from the CrossFit Games on ESPN2 - video [wmv] [mov]

Leeanne Gedeon on Fight Gone Bad 6 - video [wmv] [mov]

"How to Use 'Myself' and Other Reflexive Pronouns", Quick And Dirty Tips.

Michael Hernandez.