Not sure we've ever done this one for a Friday workout. Should be fun. Hopefully everyone has access to a rower, but if not mod how you see fit.
Workout as follows:
There are a total of 6 stations (5 exercise + 1 rest). Spend 1 minute at each station tracking the amount of reps completed (calories on the rower). The clock runs continuosly from station to station. After completing the 5 stations there is the 1 minute rest. Do a total of 3 rounds. Score is total number of reps/cals for all three rounds.
Evercises as follows:
Wallballs
Sumo Deadlift High Pull (75lbs)
Box Jumps (24")
Push Press (75lbs)
Row
total time should be 17mins (not including set up and recovery...).
Let me know if you have questions or just google it. Should be fun!
Good luck to all!
Wow! Right from the get go, that one was tough. Slowly declined each round...
ReplyDeleteScore as follows:
SDHP: 24,22,20
BJ: 18,16,14
PP: 24,20,20
Row: 10,9,9
WB: 25,23,19
Total: 273
Good stuff! Have a great weekend!
Great workout! Fight gone bad was one of the first crossfit workouts I did with the Key West crew back in 2006. Good times!
ReplyDeleteTotal reps for me: 289
The DC crew kicked butt today. Our winner will rock your world!!! Stand by.....
Will wait for the final scores before I make my inaugural remarks; 301 for me. This was definitely a kick in the you know where. Rising like the phoenix is all I will say right now. Atiim
ReplyDeleteThe Great One is back in full force!? Nice!!!
ReplyDelete260 reps for me this week. Have a great Sunday everyone.
ReplyDeleteI want to thank all of my fans for the unwavering support. The Champ is here! The weather has been nice in D.C. so I am assuming that it is nice for everyone else to partake in an outdoor workout. I will research a good workout tonight that can be accomplished on the track and post it tomorrow. No need to worship me I am just a mortal, greater than most but a mortal none the less.
ReplyDeleteLmao! With a 296 last week Atiim I was right on your heels! The soreness in my traps are finally starting to subside so im kicking but tomorrow. Standby cause i'm taking the throne!
ReplyDelete