There will be no 6am or 7am classes on Wednesday due to snow/road conditions.

 

Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
Work to heavy front squat

WOD:
“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.

Compare to December 5, 2011. Add your points and post them to comments.

___________________

Powerful language vs. victim language, CrossFit Invictus

Post thoughts to comments.

Media:
Wednesday WOD, December 26, 2012

3 thoughts on “Wednesday WOD, December 26, 2012

  • December 26, 2012 at 3:41 pm
    Permalink

    FGB– 235. One of my lowest FGB totals ever 🙁

  • December 26, 2012 at 6:56 pm
    Permalink

    344 stepping up on the box. Good way to keep warm.

  • December 26, 2012 at 9:30 pm
    Permalink

    397 PR- nice and chilly in the box today

Comments are closed.