Monday 10.1.12

Great job to Jodie, Staci, Bill and Raffaelle, who all competed in the Garage Games “Eye of the Storm” this weekend. 

Jodie, during the final WOD
Hey Gil,
Just wanted to send a thanks…yesterday I completed a sprint Tri and felt great at the end!  My swim split was by far the fastest I’ve done, I had a great (for me) avg speed on the bike over a rolling course, and I finished the race strong with my fastest run split yet and still had some energy left…all without ‘training’ for the race!  Crossfit had me in great shape to be able to complete this event and I feel lighter and have more energy after doing the paleo challenge for two weeks.  It definitely gives me motivation to keep pushing harder!
Thanks again,

“Fight Gone Bad”

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 20/14

SDHP 75/55

Box Jumps 24/20

Push Press 75/55

Row for 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.

Weight will be scales as needed

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2 Comments on “Monday 10.1.12”

  1. Chris McCartin Says:

    FGB: 110, 82, 71 = 263 (20# WB, 75# SDHP, 24″ Box, 75# PP)


  2. Tom Thu Says:

    WOD – Forgot my splits but the total was 243 (20# WB, 75# SDHP, 24″ Box, 75# PP)


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