This workout was the first one performed in South America for the Regional Qualifiers. It’s a task-priority workout resembling Fight Gone Bad.
20 Calories on the Rower
20 Push Press (75/55#)
20 Box Jumps
20 SDHPs
20 Thrusters
It’s going to be short, but sure to be brutal.
Check out this video on how we should exercise. Does it resemble anything familiar?
[youtube=http://www.youtube.com/watch?v=wGXep32_qiI]
Cool video! All about the country song! lol
So…broomstick for SDHP and Trusters?
75 and 55#…same as the Qualifiers.
Like the video! Not that wod so much! Next time.
That’s going to be a great WOD!
Looks like a fun WOD.
Also pierre if you could bring the sheet to find out how many block im suppost to eat for the zone diet i have all my measurements done i would really appreciat it. Thanks!
No problem Lance, I will bring the book tonight!
Sweet thanks alot cyas all tonight!
How many rounds for this workout? 5?
Just one my friend. It’s a sprint!
hrm. Hopefully we get some heavier lifts in beforehand then! 😀
Great vid… thanks for sharing! See ya in 30M. 🙂
Warm-Up:
Sun Salutation A x 5 then…
3 Rounds of:
Run 400m
5 Ring Pull-Ups
5 Ring Dips
Mini-“Melissa” (Courtesy of CrossFit Bolton)
3 Rounds for time of:
5 Back Squats, 155#
5 Front Squats, 95#
5 Overhead Squats, 65#
25 Air Squats
8:26
warmup x2
shoulder press
135-155(fail)-145(fail)-140-145(fail)<– not my day
WOD= 5:07 Gahh! wanted under 5 mins.
Great WOD alot of fun
I knew that Rob would finish first on this WOD!!!
STRENGTH—> OHS 1-1-1-1-1
95-115-135-145-155(PR)
WOD—> 3:53
That was a short WOD but intense!
CFWU X 2
Strength Back Squat
65-70-80-85-90 PR Thanks for the hint Kevin.
WOD 45 lb.
20 Calories Rowing
20 Push Press
20 Box Jumps
20 SDHP’s
20 Thrusters
Time 12:55 Brutal workout.
Welcome to Jane and Tracey.You gals did great.
CF WU x 2
Strength: OH Squats
1×45
1×65
1×75
1×85 Failed so another @ 75
1×85 Thanks for the coaching Pierre and Kevin, I’ll practice my form on this one.
WOD: 3:52 – Damn sneakers – Thanks for telling me to leave them in the rower Ed. LOL!
Great workout tonight, everyone pushed it really hard, it was impressive!! 🙂
It was fun watching this workout. Very quick between exercises.
I did it before the group got there – 4:00
Also did back squats later on.
Sore from Cindy.
135×1
185×1
225×1
245×1
255×1
265×1
275×1
hey guys! looks like a great workout!
Great job Rob!!!
Strength : Press 1-1-1-1-1
45-55-65-75(f)-75(f)
WOD: with 55#
20 calories row
20 push press
20 box jump
20 SDHP
20 Thrusters
Time: 7:07 min
I took my time for rowing, but the rest was pretty hard…