Wednesday, March 19, 2008

Today's WOD is a classic benchmark workout.

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target(Reps) 14 pound ball for Women

Sumo deadlift high-pull, 75 pounds(Reps) 53 pounds for Women

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps) 53 pounds for Women

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.

Scale the weight if need be but this workout is do-able at the Rx'd weight. Post score/total reps to comments. Have fun!


Vandy said...

I love this workout. This is the one we did at the certification in Oakland back in November and it was an A#$ kicker. Anyway I scored 267 today at CFO. I was shooting for 250 so I am happy. Next time 300.

Adam said...

284 two weeks ago.

Mike Minium said...

Here were are best scores from CrossFit Oakland:

Brandon 386
Daniel 342
Nabil 340
Mini (yours truly) 332
Tamara 321

Let's see some BFD firefighters get up to 300!