Thursday WODs - 1/8/2015

January 8, 2015

Here are your Thursday WODs...happy belated birthday to our t-shirt and logo designer Pageroo!!

 

Thursday Jan. 8, 2015

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Pageroo’s birthday request…

 

“Fight Gone Bad”

 

Three rounds of:

Wall-balls 14/20 to 9’/10’

SDLHP 55/75

Box Jump 20/24

Push-press 55/75

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.

 

 

Endurance WOD (6am)

 

Fight Gone Bad Style…

 

3 Rounds:

1. Rowing for Calories

2. 50 Ft. Suicides

3. DUBs (3:1 singles)

4. Mountain Climbers (4:1)

5. Burpees

 

 

Unloaded WOD (6:30pm)

 

Fight Gone Bad Style…

1. Air Squats

2. Ring Rows

3. Push-ups

4. V-ups

5. Slam Balls 20/30

 

 

 

 

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