3/16 workout Fight Gone Bad

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!

 

March 8th workout

All,

 

Apologize for the late post.  Here's a quick one for this week.

 

5 rounds for time of:

7-35lb DB squat clean thrusters

10 pull-ups

 

video for reference can be found on the main site (crossfit.com) for 120307.

 

Good luck to all!

 

 

March 2nd Workout

This is the first one I've contributed here, so I thought I'd keep it simple.  Definitely gonna recommend some warm-up before and stretching after...

MAX BODY WEIGHT SQUATS 

(WHAT YOU WEIGH ON YOUR BACK, NOT "AIR SQUATS")

THREE ROUNDS, 5 MIN REST IN BETWEEN.

DO AS MANY REPS PER ROUND AS POSSIBLE, COUNT AND REPORT TOTAL REPS FOR ALL THREE ROUNDS COMBINED.  

Seth and I will try to get this in Saturday morning.  Enjoy!!

Joe