Wednesday, January 2, 2013
2013 January 1
“Fight Gone Bad”
Three rounds of:
wallball (20lb - 10ft target/14lb – 10ft target) – reps
sumo deadlift high-pull (75lb/53lb) – reps
box jump (19″ box) – reps
push press (75lb/53lb) – 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.
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Compare to 11/15/11
CrossFit Integrity, Charleston, SC
31 Responses
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Found in my cooler from the Christmas party… Pinkish-reddish cashmere scarf… Call me if its yours and I’ll bring it to you at the box.
wod: 281 Rx
looking for a good app to keep track of my progress, among other things. Leaning towards myWOD. Any suggestions would be greatly appreciated. Happy New Year CFI!
221 almost Rx…mostly 8ft wallballs
Fun but hard workout after the holidays!
193 rx . . . PR, but not what it should have been. Thanks Patrick!
268 Rx. Pr by default
331 Rx (PR by 33 reps)
James – so far I have been pleased with myWOD… But if anyone found an app that is better let me know.
WOD – 233 Rx
258 Rx
Ouch
189 RX It took me 3 weeks at Crossfit to finally RX a wod!!! It’s a great feeling
190 Rx
Def almost lost my cookies the whole time!
356rx tied my PR…jeez all that for a tie
James. I use the ap strengthdiary…
200-almost rx (used 10lb wb)
221 Rx (PR by 6 reps)
@ Sport of Fitness Crossfit-Columbia, SC
Fran:
95# 5:23Rx
PR by 4:17 (may 2012 =9:39)
181 Rx.
156 Rx
240 rx pr
202Rx
336 Rx PR
296 Rx
WOD: 200Rx this was Brutal
OLY: Squat Clean 150# (5#PR) need to work on getting under bar I think this was the ugliest squat clean in CF history :/
FGB 339 Rx PR
New Hang clean max at 365# (20# PR)
WOD – 212 Rx – 8 better than last time. Hit the red line way too early.
Wod 286
Oly class hang cleans 205
Great work on all tge prs todau
Great job by everyone today!
Congrats on all the FGB PR’s and PR’s in Oly Class!!
CrossFit Integrity, Charleston, SC
WOD: 197 Rx…would like to do this one again because I know I can do better!
Hang Squat Clean: 125# (PR by 10#)
Thanks for all the birthday love! So glad I’m at Integrity!
361 Rx
Oly Class Hang Squat Clean Work – 1RM at 205#
195 Rx
Re-did fight gone bad on 1/5/13 and got 168rx. Saturday group did not use a rack for pp. that was the only difference. Still pr’d.