Wednesday 7.11.12

“Fight Gone Bad”

Three rounds of:

Wall ball (20/14) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump  (24/20) (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.

Compare to 1.6.12

“Mental Toughness” with Rich Froning and Dan Bailey – video [wmv] [mov]

CrossFit Games Update: July 9, 2012

A Day With The Legend: Chris Spealler

“Where hope would otherwise become hopelessness, it becomes faith.”~Robert Brault

25 Replies to “Wednesday 7.11.12”

  1. Floor Bench Press 5-5-5-5-1 (65/75/85/95/115)
    3 min amrap – 72 reps with 20 lb dumb bells
    50m forward 50m backwards for 1 mile – 7:21

  2. 5,5,5,5,1- 185/185/195/195,215
    3 minute amrap-79 reps 40 pd DB
    50meters forward- and 50 backwards for 1 mile
    Time of -7:28

  3. Modified…..3 rounds of red band pull downs,weighted step ups (20lb), shoulder press(45lb)…… 154

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: