Thursday, June 21, 2012


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.
Post total reps to comments. Compare to 2/17/106/28/104/28/11, and 11/17/11.

Fight Gone Bad Demo & Explanation [wmv][mov]


Carport Crossfit said...

Big Dawgs and Pack:
As Rx’d

Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Three rounds of:
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we generally recommend Burpees. Counting the number of Burpees tends to work out fine as a sub for cals rowed.

Scaled WOD courtesy of BrandX

Judy Ranelli said...

Unfortunately I have done a round of Back Gone Tweak, so I am going to skip this evening.

bill said...

Missing our fellow CJs this morning! Got in a road trip WOD this morning...200s/squats/pushups. Drivers give odd looks at folks doing squats/pushups along the road...I think they are not sure whether to stop and see if you need help or hoping you won't ask. Sandy is getting in some great R&R here at Stone Mountain

Anna P said...

Disappointed with my results today - I am super sore and was very sluggish during the workout. But I'll do better next time!


The Raulstons said...

What is the female scale? I think it would be 55, but just checking.

Cori said...


sheena said...

as hard as today was, i really liked it. 213.

Brooke said...

Hate I missed this one when I am the one who rolled it! Go figure! Sometimes being a parent takes precedence over being an athlete! :) Will definitely run on Sunday if we aren't still playing in bball tournament !

The Raulstons said...

Brooke - I missed it too! Maybe we can run it together on Sunday.