Thursday 12/31/09

WOD #1

10-9-8-....-1 resps of:
pull-ups
squats
knees to elbows
burpees


WOD #2

Tabata Fight Gone Bad

Tabata intervals (8 rounds of 20 sec work and 10 sec rest) for the FGB exercises:

Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 24"/20" box (Reps)
Push-press 75/50 pounds (Reps)
Row (Calories)

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


Post time / score to comments.

6 comments:

JWhips said...

WOD #2 this morning with NM. It was a tough one.
WB - 8
SDHP - 7
Box Jump - 16
PP/PJ - 10
Row - 5
Total: 46

Looking forward to getting everyone back on Monday.

NM said...

WOD #2 with JWhips...
WB- 11
SDLHP- 9
Box Jump- 11
PP- 12
Row- 4
Total- 47

JWhips is cookin' up a good one for Monday...bring all your friends (haters welcome too) and leave your egos at the door...it'll be a blast.

JWM said...

WOD #1 - 14:48

Once again it was harder than it looked on paper! Good scalable WOD to introduce my brother to CrossFit.

Jimmy said...

21.24.
mixed the two. Did 10...1 using the second set of exercises.
-80# on sdlhp and pp.

Tex said...

WOD #1 in the snow and about 33 degrees. Pull-ups were strict on a steel grape arbor wearing gloves KTE were also on a arbor.

14:20

Sodak said...

25 lbs plate thruster things (8)
50 lbs sdlhp (7)
box jumps (7)
50 lbs pp (7)
burpees (6)
after some solid rock mathin I have come to the conclusion that the total is 35...

Missing the group, the guy who tried to hang today was the opposite of motivating... He tried super hard on the first exercise and burnt himself out. Happy new year!!