Monday WOD
“Fight Gone Bad!”
Three rounds of:
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)
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.
Add your points and post them to comments.
March 29th, 2009 at 9:10 pm
Coach Hales you are a beast! Can’t wait for FGB this time around
March 30th, 2009 at 12:00 am
Hales:
Love the look baby! Intense….Need to get you on the defensive side of the ball….
March 30th, 2009 at 9:24 am
CrossFit Charlotte-Peak Fitness
“Nicole”
Complete as many rounds in 20 min. of:
Run 400m
Max rep pull-ups
OR
200m sprint
10 burpees
10 rounds
We will do be doing “Fight Gone Bad” tomorrow!
March 30th, 2009 at 10:13 am
Coach Hales till can’t straighten his arms all the way out.
March 30th, 2009 at 5:38 pm
JEREMY 311 PR
March 30th, 2009 at 6:05 pm
Matt D: 394 PR