February 28 workout


February 28 workout

In this workout you move from each of five stations after a minute. This is a five-minute round (for 3 rounds) from which a one-minute break is allowed before repeating. 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.

Image courtesy of www.crossfit.com/cf-affiliates/

Image courtesy of www.crossfit.com/cf-affiliates/

Tanya West of CrossFit North Fulton. Born with Spina Bifida and paralyzed from the waist down. CrossFitter for over a year.

9 Responses

  1. Julie

    Warm-up (3×10)
    2/Push-Push-ups & Ring Dips
    1/Pull-Pull-ups (GB)
    1/Leg-Double Unders (90)

    Fight Gone Bad
    Wallballs 14# – 32-27-23
    SDHP 55# – 16-16-15
    Box Jumps – 18-17-21
    Push Press 55# – 15-12-14
    Row (cal) – 13-10-12

    Total: 261 (down by 4)
    I get nervous about this w/o, but I love this w/o.
    Great job everyone 🙂

    Kevin – Heather: Have a great trip 🙂

  2. Krista

    mobility and warm up:
    jumping ring dips, push ups, SDHP (dowel), lunges, supermans

    WOD: FGB as rx
    wall balls (14#) 35-30-29
    SDHP (55#) 23-15-14
    box jump 22-20-20
    push press (55#) 12-11-10
    row (cal) 12-11-11

    total: 275 (PR by 45)
    made up lots of points on wall ball, and that first SDHP round, hoped my box jumps would have been a bit higher but still VERY happy with the PR. and i only really felt like i might puke for a few minutes of it 🙂

    excellent effort by EVERYONE!
    MC congratulations on your first time as rx’ed – awesome!
    Gabrielle – nice to see you again

    have a great trip folks

  3. Andy

    WU X 3
    2 Push – Push ups + Dips
    1 Pulls – pull ups(red band)
    1 Leg – squats
    1 Core – Sit ups (anchored) – First time at cross fit and NO BACK PAIN 8)
    Samson stretchs

    Wall Balls(20) – 27-18-17
    SDHP(75) – 18-14-15
    Box Jump(20)- 21-23-19
    Push Press(75) – 13-10-13
    Row(cals) – 19-17-17
    261 ( AS RX’ed!!)

  4. Pierre

    WARMUP (3X10):
    Ring dips

    WOD: FGB
    Wall ball(20#): 17-18-20 = 55
    SDHP 75#): 17-17-19 = 53
    Boxjump: 54-52-45 = 151
    Push press (74#): 25-16-18 = 59
    Row (calories): 17-14-14 = 45

    Total: 363…..PR by 76!!

    I wanted so bad to beat Kev at this one….it was a close one! 🙂

    Have a good trip guys….take some good pictures, bring back some great knowledge and cues, and enjoy the weather there!

  5. Well I had planned on going in to WATCH the pain that is FGB, but… I crashed after my cinnamon roll and when I woke up I had a craving for Yoga, so I went to the 11a class.

    Bon voyage Wood Family! We’ll miss you!

  6. i was so tired today that after the workout i bathed then had a nap for 2 hours :o)

    have a funn and great trip Kevin and Heather …bring us back gifts :o)

  7. Krista

    sean – ditto!
    i ate, had a bath, did some photo work, then 1.5 hour nap too. i’m happy to have tomorrow to rest, my body isn’t very happy with me right now – very stiff all over!

    hurray for hard work and PRs

  8. Heather (Mum)

    I increased my total by 38 points on Fight Gone Bad so I was happy with that. Thanks everyone for the awesome comments and encouragement from Friday night. You guys all inspire me to want to do better and keep going when my body is screaming at me. And Kevin telling me I could not look like Jeannette helps fuel me as well. We will have fun but will be thinking of you back home. Thanks for the well wishes.

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