We are playing a little catch-up this week to get everyone back on track so you have your choice over two workouts - "Fight Gone Bad" or heavy Deadlifts

SUNDAY 100117

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes 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.

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Belayers: Cash and Bianca at an Arrowhead CrossFit Rock Climbing Outing

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The Sumo Deadlift High-pull with Matt Swift - video [wmv] [mov]

Posted by lauren at 5:00 PM | Comments (356)

MONDAY 100118

Deadlift 3-3-3-3-3 reps

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Compare to 090104.

Alexa at an Arrowhead CrossFit Rock Climbing Outing

"The Ranger Challenge" Part 1, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Headphone Guy" with CrossFit Apex - video [wmv] [mov]

Posted by lauren at 5:00 PM | Comments (462)