W.O.D. 5.10.14

 In this workout you move from each of four stations after a minute for three rounds. This is a four-minute round from which a one-minute break is allowed before repeating.

The stations are:
1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Burpee (Reps)
4. Kettlebell Swings (35/55)

The clock does not reset or stop between exercises. On call of “rotate,” or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep.

Community Notes:
ALL classes will be held in the ANNEX today, there will be no CrossFit Kids (preschool class) this will resume next week.  Meet and park at the Annex (110C DeKalb Street)

"Winners are those people who make a habit of doing the things losers are uncomfortable doing." --Ed Foreman


Unknown said...

Today is a great day to get up and just keep moving!

Paul S said...

Shoeless 155
Joe G. 183
Shawna 162
Jason I. 204
Ryan 173
Fayth 202
Anne 178
Michal 171
Rachel 205
Fugo 210
Giulia 202