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:
- Wallball, 20 pound ball (reps)
- Deadlift high-pull, 75 pounds (reps)
- Box jump, 20 inch box (reps)
- Push press, 75 pounds (reps)
- Rox, (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.
Dave Picardy of Crossfit Topsfield.
12 comments:
Watching Fight Club...you can't come to these things unprepared.
The first rule of Crossfit is you do not talk about Crossfit...
231 reps. Excellent job everyone - you are all better people. Rena - you are the best motivator - thanks for pushing me. Can't wait to do lots of abs tomorrow ;)
-Decker
243. Thanks, EC, for your motivation and for your absolutely stellar performance!!! 65# felt very, very heavy (it was 65#, right? or maybe it 165....265?...).
ks
(actually, karen - we were working with 55#. but it did feel a lot like #65!!)
282, and my quads are totally fried.
291, but it wasn't pretty. 20# wall ball immediately following rowing is tough on the quads. A great way to start the day. To all you 6:00 AM Croffit Crazies: Your collective vibe is what makes it work. Thank you.
The framed photos will be a nice boost to the decor.
Thor
Excellent work today everyone!!!! You know there is something special about type of training when the statement "Tomorrow's strength day will be a much deserved recovery workout" is true. See everyone tomorrow!
-Will
You better be ready to workout with us tomorrow Will - we miss you! If you don't - I'm going to throw the dodge ball at you ;)
-Decker
FGB stands for what again? I can think of a few acronyms for it. Great job today, guys. I love to see everyone digging deep through the mental minefield that is Fight Gone Bad.
I added 34 reps to my previous total, moving from a 45# bar to Rx'd (75#).
269
Don't you worry Decker I will be there with ya'll tomorow morning I love the Jerk. {{{{straining as hard as I can not to make a double-entendre with Olympic Movement names}}}}
Lets keep the energy up through tonights workouts Melissa, Katie, Toby, Alex, and so on and so on.....
-Will
Thanks, Roman. Josh did a hell of a job himself. Great extension on the SDHPs, buddy. EC, I enabled the comments on Again Faster. I haven't figured out the whole blog administration thing quite yet.
www.againfaster.blogspot.com
Does it make sense to add 34 reps to an FGB score after adding 30# to the bar? I didn't think so either.
After redoing the addition, I found my modified FGB score (45# bar on 3/7/06) was 305, not 235 as originally recorded.
I actually dropped 36 reps after upping the weight to 75#.
281 (55#)
Sam
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