WOD: 7.12.14

“May your choices reflect your hopes, not your fears.”

~Nelson Mandela

Photo 7-1-14, 10 44 46 PM

 

WOD Demo with CrossFit 817

Fitness:

Watch a video for this workout“Fight Gone Bad (3 rounds)”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
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.

 

Performance:

Watch a video for this workout“Fight Gone Bad (5 rounds)”

Wall Ball (20/14-pounds), for reps
Sumo Deadlift High-pull (75/55-pounds), for reps
Box Jump (24″/20″), for reps
Push Press (75/55-pounds), for reps
Row, for calories
For total points (count reps + calories) in 5 rounds
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.