Matt G. and Emma work on their snowman
“Fight Gone Bad!”
Three rounds of:
Wall-ball(20/14) (Reps)
Sumo deadlift high-pull(75/55) (Reps)
Box Jump (20) (Reps)
Push-press(75/55)(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.
Today’s schedule:
3:30-4:15 CrossFit Kids
4:15 -5:15 CrossFit WOD
5:15-6:15 CrossFit WOD
6:15-7:15 NO CLASS
“Beautiful women are strong and powerful. The are athletes, capable of every feat under the sun. They have muscles borne of hard work and sweat. They gauge their self worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact the designer jeans don’t fit over their well developed quads.” ~Jon Gilson
How many snow men did they build in 20 mins?
249 – not too bad for my first “fight gone bad”
226
233
256
218 – Less than last time but did all prescribed except box jumps (3 plates) Legs gone after lunges yesterday.
286(KB Swings instead of SDHP/Step up on 4 plates)
246
317 with 6 lb wall balls and kettlebell swing instead of SDHP and 45 lbs push press…
261 rx
241
226
194
237
377 (53lb KB snatches sub for push press)
238
341
360 rx’d
The name suits the WOD!
411
209 ~ 6 reps higher than in October…yuk! Have to do better on next one (and we all know there will be another:)). Did all rx’d except on wall balls.
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