In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- 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 (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Casey turns on his game face during Saturday's team WOD. Casey has become one truly dedicated CrossFitter, he was the only person to show up for Friday's running WOD. For that he gets to choose each WOD this week. Don't miss Wednesday as it is CrossFit Total!
New Schedule and Times have been posted click the link to the left for more info.
... I think I may be slightly masocistic... Sorry to drag you all down with me. :D
Posted by: Casey | 08/17/2009 at 12:16 PM