Monday the 30th of March, 2009

"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)
Squatting Band Row (Reps)

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.

Joseph Phelan is FAMOUS!!!


CrossFit 305 said...

115 OHP x3
115 PP x5
115 PJ x5
165 PJ x1
190 PJ x1 (PR)
Wanted to go for 200 but felt a little neck tweak.

50 jacks, 45 squats, 40 jacks, 35 push ups, 30 jacks, 25 double unders, 20 jacks, 15 burpees, 10 jacks, 5 burpees. Forgot to start watch. Good tough drill.

Tabata sprints.

Calves sore from 41" box jumps on Saturday. Very strange feeling.

Anonymous said...

Doormouse interval training

1 min on
30 seconds off

30 minutes

Mix and match your movements, burpees every 5th interval.

Jacks, mtn climbers, stair runs, sit ups, plate lifts, lunges, squats, push ups, bear complex, high steps, etc.

I haven't done this since i was in New Orleans. Felt good. I have a new goal of 45 minutes on this. Totally doable.

Slim Biscayne said...

Fight gone bad

302 (PR)*

Came out of the gate way too fast on this one.

*Kazanas bar loading method (55# instead of 75#) resulted in a 32 on the first round of push press thereby tarnishing this otherwise stellar performance.

PANOS said...

that was no mistake!