Friday, September 25, 2009

"Fight Gone Bad" For Intruder

How important is CrossFit to you? One woman in Cinncinati owes her life to it. Watch this amazing true story here

Kathy at the top of a Med Ball Clean. In three weeks Kathy has been able to improve her strength, energy and fit into looser clothes! Keep up the hard work Kathy!

Tom enjoying life from a different point of view

"Fight Gone Bad"

In this workout you move from each of the five stations after 1 minute. This is a 5-minute round from which a 1-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 inch box, (Reps)
4. Push Press: 75 pounds, (Reps)
5. Row: Calories (Calories)

The clock does not stop or reset between exercises. On a call of "rotate" the athlete(s) must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Three rounds total.

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