Don't let this happen to your Wall Ball today!!!! :-)
"Fight Gone Bad"
Warm Up:
150 Jump Rope
15 Hang Clean - empty bar
10 Parellette Push Ups
10 Jumping Lunges (ea leg)
(3 rounds)
Skill:
SDHP
WOD:
"Fight Gone Bad"
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
14 comments:
So.....one of the real reasons ALL affiliates (I am not the only one being mean!!!) don't want our athletes sitting on balls when on "down" time OR squishing them during a WOD; is that the diameter of the ball is compromized. In this case - throwing and catching a ball when totally out of breath - can be WAY more tricky when you don't have a round ball. Thus...one of our Fitness Skills is in danger - accuracy.
I COMPLETELY thank you in advance for your help monitoring the Wall Ball's with me. I hope I haven't been too mean....
Coach this can be cured with one simple Phrase:
Get your A** of my balls!
Works every time : )
Chris K
Another quick Note:
NO CLASS THURSDAY 6PM ONLY - the 8:30a class will continue as scheduled. If you normally come at 6pm - please continue to come in...Club 14 Fitness is hosting a Les Mills Body Pump Class that I would love for you to do. Complete the WOD or the class - either one. We have invited the Chamber of Commerce and guests - in all we expect over 150 peeps to be in the club. The Les Mills Class is scheduled to be outside in the parking lot...but may come into the CF space due to rain. We shall see. A few of our CF'ers have committed to the Les Mills class like Elizabeth McCrainie (teaching a portion), Martinique...and of course yours truly. Come join the FUN and bring your buddies! I would love to work out with you guys!
264 pr
Craig 292
Cris 260
Both are PRs.
Great workout today. Appreciate the coaching!
253! Not too bad for never having done it before! Man each day we come in here it is something totally new and extremely challenging!!! I honestly thought I was in pretty good shape before I came in here and I would never have expected to be bested by 40 and 50 year old men! I love it and can't wait to get better
266 PR for me by 41!!!!!!!!
I guess Joe and I are the old guys!!
179 pr
over 30 points up from my first fight. Plenty of room for more improvement!
209 FGB, not a PR, BUTTTT first time that I jumped on the box as opposed to stepping up
those in the 6:30 a.m. class know that is an accomplishment for me!
Tina
307:) looking forward to Body Pump tomorrow. Hope everyone can make it.
241 pr and cannot move, thanks Doug
275 - I need to increase my SDHP weight and Push Press weight. Also next time going for jumps. All the first timers in the 6:00 pm class did awsome.
230 not too shabby for my first time. Wall ball kicked my butt.
WOD for July 15, 2009
Roy 266
Donna 203
Joe 264
Martinque 284
Tina 209
Ryan 253
Andre 179
Joe 220
Chris 260
Craig 292
Ginger 244 (35)
Kate 310
Leanne 230
Laurie P 320 (35)
Stephaine 183 (2 rounds)
Mark P 260
Liz 307 (35)
Gretchen 263
Lori 298 (35)
Holly 260 (35)
Heyward 248
Julie 241 (35)
Tonya 289 (35)
Randy 180
Pam S220
Chelle 298
Christina 183 (25)
Dawn 247
Amy P 275
From Wonder Women
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