Reminder: CrossFit Playground is Closed Today.
WOD:
The Playground staff with Rippetoe.
“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.
As you all know, your friendly neighborhood trainers are away today at Day Two of the Basic Barebell C ertification with Mark Rippetoe. Because of this, there are zero trainers available to have the gym open.
We’ll make up FGB tomorrow, so if you can wait, then please wait. If you can’t wait, sub one minute of burpees for the rowing.
March 29th, 2009 at 6:57 am
love fight gone bad!! will wait for you to do tomorrow morning – today i plan on running and biking – have fun today – kick some ass
March 29th, 2009 at 11:19 am
today’s homemade wod: 3 mile run 25:28; 15:37 bike race; 3 sets: 10 burpees; 25 squats; 20 dips; 10 push ups – the man kind
see you tomorrow for fight gone bad -
March 30th, 2009 at 10:03 am
warm up: 2 mile sprint 15:28; 2 rounds: 10 push ups; 10 squats; 10 pull ups; 10 sit ups; 50 each leg pistols; 5 sets of 30 seconds ring holds – 3 for 30 broke on the last the 2 but completely 30; 20 regular dips; 30 back extensions
wod: 96 wall balls; 67 sd; 85 bj; 64 pp; 21 row
see you in the morning
March 30th, 2009 at 10:39 am
Warm up
WOD: 53 Wallballs – 62 PushPress – 69 Boxjumps – 64 Sumodead – 29 Row
Score: 277
Extra Credit: 50 one legged squats both sides/back ext/pullups/ring hold
April 1st, 2009 at 4:09 pm
14 lbs wall ball, 55 lbs SDHP and Push-Press
… score 225
April 3rd, 2009 at 2:19 pm
Score- 268 for fight gone bad
April 4th, 2009 at 9:46 am
272 – strong in wall balls, sucked at everything else.
April 6th, 2009 at 7:07 am
217 this is perfect training for martial arts