Aug 162007
Friday CFC WOD
“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:
Wall Ball Shots, (m:20lbs,f:12lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:45lbs) (Reps)
Box Jumps, 20″ box (Reps)
Push Press, (m:75slb,f:45lbs) (Reps)
Row for 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 total score to comments.
substituted 45lb thrusters for wall ball and pull ups for rowing 3 rounds
45lb thruster 34 22 19
sumo 70lb 19 11 10
box jump 20 18 16
pp 70lb 20 17 18
pull up 16 11 10
April 251
Matt 254
Chris 255
Nancy 260
Pam 301
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