CrossFit East Bay WOD @ GWPC: "Fight Gone Bad"!
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. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
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.
Post score to comments.
Categories
WOD0 TrackBacks
Listed below are links to blogs that reference this entry: CrossFit East Bay WOD @ GWPC: "Fight Gone Bad"!.
TrackBack URL for this entry: http://www.crossfiteastbay.com/mt/mt-tb.cgi/608
8 Comments
Leave a comment
Facility/About
About our facility, history and more.
What is CrossFit?
Home Page
Notable Perfomances
100203
Dave F. 179RX
Amy 75RX
Links
CFEB RECORDS
CrossFit
CrossFit FAQ
Is CrossFit Original?
Simple 3x5 for Crossfitters
Skill Levels 1-4
Lifting Max % Chart
PR Sheet by RH
Coach Glassman Quotes
Coach Rippetoe Quotes
Friends Of CrossFit East Bay
Maximus' S&C/CF Blog
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
Catalyst Athletics
Robb Wolf
Optimum Performance Training
On Rock? Rock On
Sweatin & Snackin
Strong Island S&C/CF
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
We have four rowers now thanks to Andrea scouting them out for us.
Can someone please remember to bring "D" batteries for the display of the newest one, and maybe text me to let me know I don't have to?
510.910.2919
Just watched a video of Spealler doing the Norcal qualifier workout A in 3:35. Impressive as shit because the push jerks are 30 lbs more than his body weight. Less impressive was his burpees. Not full hip extension and questionable ear visibility. But even adding time to fix the burpees he still would have been under 4.
Found these jump ropes online, and I want one.
They offer price breaks if you buy at least 5 or 11.
One of the reviewers said that they're exactly like the red handled jump ropes we had at BIW only less expensive. It also sounds like they have a better system for adjusting the length of the rope.
Is anyone else interested?
Personally I was impressed by Spealler's rowing. I actually think his weight put him at as much of a disadvantage on the rower as on the push jerks (weight is definitely an advantage in rowing - especially on the machine). He could have tightened up some things about his technique, but when he pulled he made every inch of his body count, and his rhythm was good and consistent. Definitely a 'guy' stroke worth emulating.
Polly - 300 FGB! woo-hoo!
275 RX, basically the same as last week.
Pictures from today's FGB
Fight Gone Gimp (subbed hang power cleans for SDHP, step ups for box jumps, and laying down and chucking it for wall ball) - 267 GimpRx.