November 12 workout

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
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.

Add your points and post them to comments.


9 thoughts on “November 12 workout”

  1. YAY!!! finally a picture with jeanette – looking great gal!
    moving so fast you’re blurry even

    good job on the WOD yesterday everyone! very cool idea kevin!

  2. Today was my rest day, but I had to do something. I wanted to see how long it takes to do one round of the warm up (minus the Samson).


  3. CFWU x3

    “Fight Gone Bad”
    3 Rounds
    16lbs Wall Balls
    55lbs SDHP
    Box Jumps
    55lbs Push Press
    Total 254
    My reps were down by 11 but my weight increased by 20lbs. I am very pleased with my total.
    Great w/o. I love this w/o.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro