Saturday 130310

Posted on March 13, 2010 by admin. Filed under Crossfit Workouts

“Fight Gone Bad”

3 Rounds of the following:
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: 9kg ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35kg (Reps)
3. Box Jump: 51cm box (Reps)
4. Push-press: 35kg (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.

14 Comments »

14 Responses to “Saturday 130310”

Rach, on March 13th, 2010 at 09:15 Said:

7 rounds for time
max HSPU
15 ghd situps
25 squats

killer

11/11/11/15/12/9/9
21.32
Nic, on March 13th, 2010 at 09:23 Said:

FGB 276 (80 more than 1st time at Newcastle!)
Iain, on March 13th, 2010 at 09:30 Said:

302 reps

Great effort to everyone this morning, some good totals
Jye Smith, on March 13th, 2010 at 10:52 Said:

First FGB for me. Was nuts.

279. Big thanks for Chris for the push.

Massive congrats to Iain, Oggie and Copper. Massive scores.
lelak, on March 13th, 2010 at 11:07 Said:

227.

Congrats, Ogi. You’re a machine!
Matt W, on March 13th, 2010 at 11:36 Said:

313
Awesome effort by all, was great to see such big improvements on the Newcastle scores by everyone.
Chris S, on March 13th, 2010 at 11:37 Said:

First FGB for me too – 283

Thanks Jye for making me push out the extra reps.
Graeme, on March 13th, 2010 at 13:06 Said:

259

Some good efforts this morning
Stella, on March 13th, 2010 at 14:33 Said:

203

Thanks for the push Jasmine ! you smashed it today !
Pam W, on March 13th, 2010 at 17:19 Said:

268

Matt B 368

Thanks for your help Matt!
Pip, on March 13th, 2010 at 20:44 Said:

Hey guys, thanks for the fun session this morning … Will come again next time I’m in Syd
Jazzy D, on March 14th, 2010 at 12:53 Said:

250! 45 points better than Newy!! Woo!

Thanks for the motivation Stella!
John D, on March 15th, 2010 at 08:32 Said:

301 reps
Karl, on March 15th, 2010 at 11:55 Said:

244

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