Monday 080825
August 25, 2008
“Kelly”
5 rounds:
400m run
30 Box jumps
30 wall ball 20#
For all those wanting to get in on the Fight Gone Bad III fundraiser coming up Sept. 27th here is the info:
- To participate: click on FGB III and select to register as part of a team. We are listed as Emerfit near the bottom of the list.
- To donate to one of our athletes on the team: click Donate and type in the persons name and select team Emerfit.
- If you are unfamiliar with the Fight gone bad, here is a quick explanation:
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:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (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.
The kids working hard on their own wod after Saturdays CrossFit Total:
3 rounds of:
15 pvc thrusters
10 burpees
5 squats
