Olympic Weightlifting Cert
RETREATS and Adventures For CrossFitters
Shirts and Etc. WOD
3 rounds of:
- Wall Ball -20 lb. M/15 lb.W (Reps)
- Sumo Deadlift High-pull -75 lb.M/55 lb.W (Reps)
- Box Jump -20" box (Reps)
- Push Press -75 lb.M/55 lb.W (Reps)
- Row (Calories)
Compare to November 12 and 13th, 2008.
In this workout you move from each of the 5 stations after a minute.The clock does not reset or stop between exercises. This is a 5-minute round from which a one-minute break is allowed before repeating. On call of "rotate", you 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 total points from all 3 rounds for a total score.
Welcome back, Mike O.!
BIG Congrats to Amanda today! She did the CrossFit Flagstaff Affiliate Team Qualifier workout and killed it with a time of 26:30 as Rx'd. Sadly, Ali is unable to go with us, but we are really excited that Amanda qualified and is able to go and be on the team! Extra points for doing Fight Gone Bad afterward as her 2nd workout of the day and setting a new PR score!!!!
Amanda your awesome!!! Congrats! I cant wait to see you at the games, I will be there cheering you on.
Posted by: lauren | July 01, 2009 at 11:50 PM
Right on Amanda! Glad to have you as part of the team! Gonna be "fun"?!?! You have been tearin' it up lately!
Posted by: Tara | July 02, 2009 at 07:36 AM
You go girl!
Posted by: Sara | July 02, 2009 at 09:31 AM
awesome awesome awesome, amanda!
Posted by: The Y-B's | July 02, 2009 at 10:01 AM
Amanda, you rock. you are a great example of "FIGHT GONE GOOD!"
Posted by: Eileen | July 02, 2009 at 10:43 AM
Thanks Kids!!! It's all because of you guys/gals that I push myself!! :) I'm excited for the games, the 10 hour van ride should be interesting... :)
Posted by: Amanda | July 02, 2009 at 01:37 PM
Impressive job as usual Amanda! What a great team you all have put together & what a great time you will all have! Best wishes and good luck.
Posted by: Izzy | July 02, 2009 at 05:11 PM
10 hour van ride? Is Amanda riding with someone else???
Posted by: Robin Moore | July 02, 2009 at 10:07 PM
Let's just give some credit where credit is due and note how many PR's there were today, as well as the fact that everyone who did Fight Gone Bad itself, did it as Rx'd -NO scaled weights! Nice work!!!
Posted by: Lisa Ray | July 02, 2009 at 11:36 PM