WOD 1/29/09

Fight Gone Bad!

1. Wall-ball: 20 pound ball/10 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds/55 pounds (Reps)
5. Rowing: for calories
   

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. We'll do 3 rounds. Whoever dies with the most points wins.

CrossFit does not make a distinction in this workout between guys and gals so I have taken the liberty. I think these weights will work well for our group and if anyone needs to mod from there they may.

Arnold: 239 (how you got over 20 on the rower I'll never know - nice job Arnold)
Arron: 199
Josh: 165 (no mods!)
Steve: 241
Troy: 189
Todd: 167 (no mods again!)
Corene: 155 (of course you had no mods Corene...)
Terry: 210
Dave: 176 (mod: 24kg KB swings for push-press)
Jody: 147 (mod: 9 ft. wall balls, 45 lb SDLHP, step-ups, 45 lb push-press) Good job mama and papa!

Thanks for coming everyone. Now you have a real sense of how much work 30, 40, 50, 60 more points really represents. Ouch!

Pics tomorrow, must feed dogs...