Daily WOD

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20/14# (Reps)
Sumo deadlift high-pull, 75/53# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/53# (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.

January 3, 2014

Saturday 01.04.2014

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14# (Reps) Sumo […]
January 2, 2014

Friday 01.03.2014

AMRAP 15 min: 3 Handstand Push ups 6 Hang Squat […]
January 1, 2014

Thursday 01.02.2014

Skill Pistols then Bench Press 30-1-20-1-10-1 The CrossFit Games 2014 […]
December 31, 2013

HAPPY NEW YEAR! 01.01.2014

“Fran” 21-15-9 Thrusters 95/65# Pull ups Schedule Reminder: We have […]