Saturday 10.30.10

“Halloween Gone Bad”

First heat begins at 1:00 p.m. 

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.

There will be NO 9:00 am WOD.  We will be having our free intro class from 10:00-11:00.

15 Replies to “Saturday 10.30.10”

  1. 298 – Glad my crew could come experience the awesomeness that is Crossfit Murphy. You know you’re addicted to Crossfit if you start scheduling your Thanksgiving Holiday around a workout not posted yet. Yep, I love it!

  2. Okay my reps were 203 but… I improved from 197 in September when we last did Fight Gone Bad + I went prescribed on my PushPress this time where last time I only Rx’d on my Sumo High Pulls. So — goal for next time: Beat 203 and go Rx’d on wall Balls too….. 🙂

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