This Weeks Final Bench Mark WOD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 (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.
4 comments:
Hi...I **almost** didn't get out of bed this morning b/c I am still sore from yesterday. I'm glad I did - the workout this morning was amazing. You guys are great. Now I can have dessert at the picnic ☺
Happy 4th to all, Lori
That is one of my favorite. I didn't get anywhere close to what I wanted to score, but that's CrossFit.
You are a trooper Lori. Keep up the hard work and enjoy that dessert.
Thanks to all who came out on a holiday. No matter the day CrossFit still goes on!!
For many of you it was your first full week of bench mark WODs. Hopefully you can all sit back today and tomorrow and relax. Next week begins your training to beat each and every time you put up this week. At the end of the summer we will have another go at each of these WOD's.
Thanks for the push Keith Mike and Tanya. I have always wanted to hit in the 400's on FGB and today you made it possible. Can't wait to wear my T-shirt proud at todays picnic. See Yall on Monday!
this is by far the greatest workout i've done to date. i hope these benchmarks will be rollin around again in LATE OCTOBER/EARLY NOVEMBER!!!
-sam
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