Daily WOD 03/04/2011 – Fight Gone Bad
This workout was designed for BJ Penn by the guys at Crossfit.
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: 9kg, 10 ft target. (Reps)
- Sumo deadlift high-pull: 35kg (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 35kg (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.
Daily WOD 2/4/2011
Time to do some girls!
Elizabeth (from Crossfit.com)
21-15-9
Cleans @ 60kg
Ring Dips
Daily WOD 1/4/2011
From Crossfit Victoria
Deadlift 3 sets 5 reps – same weight each set.
“Adrenaline Shot” (from CFNE)
21-15-9 reps for time of:
* Dumbbell Hang Squat Cleans 2x 25kg/15kg
* Burpees
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