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Wednesday 155

Published on November 19, 2008, by in WOD.

Crossfit: "F I G H T G O N E B A D"

Three rounds of:
Wall-ball, 20 pound ball (Men) 16lb ball (Women), 10 ft target, (Reps).
Sumo dead-lift high-pull, 75 pounds (Men) 55lbs (Women), (Reps).
Box Jump, 20" box, (Reps).
Push-press, 75 pounds (Men), 55lbs (Women), (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.

Elements: Men 16 lbs, 55lbs, Women 12lbs, 35lbs.

CrossFit Kids:

Super Frogs: Boys 16lbs, 55lbs, Girls 12lbs, 35lbs.

Leap Frogs: Boys 10lbs, 30lbs Kettle-bells, 15lbs dumbbell's, Girls 6lbs, 20lbs Kettle-bells, 10lb dumbbells.

Tree Frogs: Soccer balls, 10lb kettle-bells, 3lb dumbbells.

Tadpoles: Soccer balls, broomsticks.

Welcome to CrossFit Bellevue Shane!!!!!!!

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