CrossFit East Bay WOD @ Ironworks 9-20-08: "Fight Gone Bad!"
Ali/Liston Knockout
Saturday 080920
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.
Compare to 080913. (links back to CFEB FGB)
"Training for a fight by running twenty minutes everyday makes
perfect sense if you plan on running away from your opponent and know
you will be getting a ten minute head-start."
-Coach
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I'll be doing The Fasted Filthy Fifty at 1PM if anyone wants to try their hand at coaching me. My best time is 21:30, last time was 31:30, so I guess I am trying for under 25 minutes.
fell off on the 3rd set (wall,sdhp,jump,push,row)
-23,20,20,20,20
-20,20,20,17,14
-17,12,12,13,13
=261 rx pr (250's previous)
90 80 88 = 258 rx pr -- not all box jump this time, three better than last time.
137 - 11 less than last time - but I moved up to the Big Girl (Rx) weights for wall ball and SDHP, so all in all I'm pretty stoked about my score.
225 RX
Only 4 more than last time, but performed with total consistency across all rounds:
SDHP: 15
Box: 20
PP: 10
Row: 15
WB: 15
Very interesting to do it in this manner, rather the all-out-all-the-time way. Both methods are total killers, though.
224- up 16 from last weekend. Don't know if I can maintain that curve for many more weekends.
203 pr, irx. that hurt... up from 178 last week...