Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
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)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Compare to Sept.26/08
Mob
WU X 1
1 min Superman/banana
1 min rowing
1 min Mtn Climber
No time to finish warm up
WOD – Tabata Fight Gone Bad
Wall balls 10# – 3
Sumo Deadlift High Pull 35# – 4
Box Jumps 12 ” – 5
Push Press (not sure of #’s) 7
Row for Calories – 4
8 Rounds of each station – work 20 sec, rest 10 sec – take lowest # of reps to get score for each station
Score – 23
mobility
Wux1
1 min skipping
1 min Mountain Climbers
1 min Superman bananas
WOD
Total= 41
WOD @ CrossFit Kinetics
Mobility
WU X 1
Shoulder Press X 3
125-145-155-165-175
WOD
5 rounds
500m run
30 wallballs 20# scaled to 15#
20 Deadlifts 175# scaled to 135#
3 rounds + run + 30 wallballs at the 30 min cap
Weekend in Halifax
Kinetics WOD
Mobility
Warm up x2
10 toes to bar
10 sit ups
10 good mornings
10 OHS
1 min plank
WOD: 5 ROUNDS
500m run
30 wall balls (not enough balls did goblet squats instead)
20 Deadlifts @90
Time: Around 34:00min went over cap wanted to finish the wod!
It was a hard one but happy i stuck with finishing it instead of giving up!
Mobility
WU x 1
Tabata fight gone bad
Wall balls
6-6-6-6-6-6-6-6
Sumo dead lift high pulls (75#)
8-8-8-7-6-6-6-6
Box jumps (24″)
10-5-5-5-5-5-5-5
Row for calories
2-6-5-5-5-5-5-4 ( did not count the 2 as I only got on the rower late due to switch over)
Push press (75#)
14-14-14-10-10-10-10-10
Total score lowest number = 31
Went to crossfit maritime for the grand opening
25 Burpees
Amrap 12 mins
6 thrusters (115)
12 T2B
14 box jumps (24 “)
3 rds + 4 T2B
@ CrossFit Kinetics
Mob+ WU X 2
Shoulder Press 3-3-3-3-3
115-125-135-145-155(x2)
WOD – 5 rounds
500m run
30 wallballs 20# (scaled to 15#)
20 Deadlifts 175# scaled to 135#
= 2 + 500m + 3 wallballs @ 25 min. Stopped, back was very tight.