“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (75 lb./55 lb.) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (75 lb./55 lb.) (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.

Add your points and post them to comments.


Mackey, this story is for you….beware of running with the gas mask :).

Man who caused post office shutdown was jogger in unusual gear, Mercurynews.com

(Thanks to Lynn for the link!)


Contest for the slowest muscle up ever from Brick CrossFit

Post thoughts to comments.

Monday WOD, December 5, 2011

12 thoughts on “Monday WOD, December 5, 2011

  • December 4, 2011 at 9:13 pm

    Wow. 2 1/2 weeks gone and this is the workout I come home to.

  • December 4, 2011 at 10:29 pm

    The line in Vegas has Hodentt by eight points over Sank – I heard the 9 am showdown is being filmed on the ESPN OCHO – the rumors has it it Sank will be playing for the “Fallen Horns” and Hodnett will be representing the Occupy Frog Movement – please to attend this battle of middle age men compete like they did in high school

    There are prop bets 3-1 Hodnett pulls a hammy or 4-1 Sank falls off the box 2-1 Lydick pukes 2-1 two pood pukies 8-1 Walters wear his gay tights

    Should be a good wod for the Roosters!

  • December 5, 2011 at 9:12 am

    a little chilly in the box this morn – 280 reps.

  • December 5, 2011 at 9:15 am

    322 reps – still choking up a lung

  • December 5, 2011 at 9:47 am

    Did not want to start my monday morning out like this.

    389 reps

  • December 5, 2011 at 10:01 am

    271 reps – good way to start the week.

    Lokey, you suck at math. You added an extra 100.

  • December 5, 2011 at 10:30 am

    290 – great Monday morning workout!

  • December 5, 2011 at 6:25 pm

    Lokey… no way.. more like 289!!!

    267.. dang the sumo is not where one should start off!

  • December 5, 2011 at 7:16 pm

    334. Half way thru the first round of SDHP, Ryan yelled at me that SDHP requires one to touch the bar to the ground, which I kind of forgot and was only going to my waist. So I lost a solid 30 seconds for being an idiot. Guess that’s what 2.5 weeks off will do to you. Great to get back in the swing of things. I showed all the Crossfit New Zealand folks what’s up, CF7 is where it’s at.

  • December 5, 2011 at 7:24 pm

    First of all..Lockey..BS!
    344 rx for me. Great Monday workout

  • December 5, 2011 at 7:39 pm

    Great class this morning
    FGB: 407 pr

  • December 5, 2011 at 7:44 pm

    296 – PR! I wanted 300 so badly, and got so close! Was kindof upset with myself, and then got home and realized I had a 40 rep PR — of course, this was the first FGB I wasn’t hurt for in two years 🙂

Comments are closed.