This Friday is Friday the 13th, so let's get scary!!!
Friday's WOD is...
FIGHT GONE BAD!
(Compare score from March 17th)
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. Three rounds. The stations are:
- 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 (Calories)
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, except on the rower where each calorie is one point.
But the scare tactics don't stop there!!!! Come dressed in your SCARIEST Crossfit outfit that you can put together. Clash colors, patterns, wear something that you normally wouldn't workout in, accessories for the worse...just make sure you can workout in it, but be creative! The 80's are a great source for bad fashion.
BE AFRAID, BE VERY AFRAID!!!
(No 6pm Class tonight! Sorry Everyone!)
5 comments:
I am willing to "Annie" up a Bumper Sticker for the #1 Worst dressed. Any challangers?
Just made it to Charlotte, NC, and checked in to the hotel downtown. Wow...city life is sure different from our little island! People actually are getting ready to go out at 11 p.m. :-) ...Am I old? Will miss you guys tomorrow. I am getting a United States Weightlifing Certification in Olympic Lifting and Sports Performance.
This way...I can learn how to kick your butts more effectively and more efficeintly! :-)
6 p.m. Class is canceled for tonight only. Sorry about the late notice. Please help us spread the word. If you would like to still complete the workout. We will leave all the "Stuff" out (hopefully!) Bring your watch to time yourself. Thank you for checking the BLOG and for your understanding!
Did a "sprint" round of FGB and thought it was so much fun. So, if you ever need a fast CFIT fix, just come in and do 1 round of the WOD posted. Score 130 something. Thanks The Doughterty's, LeighAnn, and Michelle for staying and doing it too! Fun WOD planned for tomorrow!
As always FGB worked me over today. Score 272 and I agree with LT I thought the power FGB with one round was really cool.
Hill and I did FGB at 6:30 tonight. I must say it is so much easier to do with a whole team. Makes me feel good about being a part of CFAmelia. L2 - 270 Amy
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