Warm up:
5 Pull-ups
10 Sit-ups
15 KB Swings
20 Squats
(2 Rounds)
WOD:
"Fight Gone Bad"
Rules of Engagement
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. This event calls for 3 rounds. 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. The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
The four divisions are:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
5 Pull-ups
10 Sit-ups
15 KB Swings
20 Squats
(2 Rounds)
WOD:
"Fight Gone Bad"
Rules of Engagement
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. This event calls for 3 rounds. 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. The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
The four divisions are:
Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
8 comments:
Can't make it to CF today due to work and class... although there is no class on Friday, I plan to come on Friday afternoon...6:00, in order to get in a pratice round.
Will of course miss the group workout and the motivation everyone gives. :o)
Out of town this week. Sure do miss the workouts! Sitting at a desk 10 hours a day just doesn't cut it. I think I'm addicted to this CrossFit stuff. Good Luck everyone on the FGB today! Amy
did this solo today. first time doing all box jumps, no step ups.
258
296 a bit tiring today. did half step ups and half box jumps. loved having so many people in class. :) it was awesome!
Today was AWESOME! Loved it! Thanks Doug for a great partner!!! Everyone did a Great Job!!!Can't wait until next Wed.
WOW - what a great, big, fun class! Love seeing some newbies get their first taste of CrossFit. 277 today. Thanks to all who came and hope to see you again next week, if not before!
235. did a bigger box, but step ups. today was a good day. kristen
I had so much fun being back in the group environment. Thanks, Doug. i scored 255/Class B. I haven't done the full weight for awhile, but it felt pretty good.
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