W.O.D. 12.7.18

"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories)

Scaled version:
Wallball (10/14#) 
Sumo deadlift High Pull 35/55#
20" Box Step-ups
Push Press 35/55#
Row (Calories)

CLICK HERE to compare to (3.29.18)
CLICK HERE to compare to (6.4.18)
CLICK HERE to compare to (9.12.18)

 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.

Turkish Get Up
(max weight, most creative---all get a ticket)

Community Note:
Join us tonight for our Annual Holiday Party, Festivus!
Festivities begin at 5pm
(There will be NO 4:30, 5:30 or 6:30 class today, only the Holiday party!)

“The desire to reach for the stars is ambitious. The desire to reach hearts is wise.” 
 ― Maya Angelou


CFKOP iPad said...

Colleen 286 Rx PR
Brian S 309 14#wb/53#kb high pull
Christine R 210 45#
Holly F 189 First Rx!
Jeremy D 337 Rx Pr!
Theresa L 274 air wb
Sean S 301 Rx
Ben M 220 Rx
Kevin B 333 Rx PR!
Justin H 164;scale
Todd 215 Rx

Dana D 316 hpc
Justin C 324 Rx
Nikki M 352 Rx

Jenna said...

Tori 256 (10#)
Barb 212 sc
Patricia 252 (su, 45#,12#)
Mak 245 rx
Susan 203 rom
Mike Roth 265 rx pr!
Denise 286 (10#, 33#)
Lucas 287 rx
Karen 187 (10#, 45#)
Kevin H 244 rx
Mary H 237 (45#,12#)

Jenna said...

Jamie S 321 rx
Lesley 205 sc (35, step)
Pete D 294 rx
Tim H 244 (70 rus)
Cherie 231 (35)
Bridget 247 rx

CFKOP iPad said...

Andrea 211 12#
Mark c Rx
Ash me 279rx
Micah 239rx
Sydney 196rx pr
Tyler 280rx
Ina 232sc
Lauren w 186 17”/12
McHugh 219rx
Matt k 366rx pr
Bri c 187rx
Tom h 262 Rx
Jill h 227rx
Laura a 325rx
Sub 292rx

Justin Campanelli said...


Matt D: 207 RX PR
Ezra: 215 RX PR
Raj: 238 RX
AB: 249 45, 10, step up
Jen: 193 35
Calvin: 273 RX
Neil D: 221 RX
Anna C: 241 45 step up
Hassan 225 RX

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