Saturday, January 15, 2011

Friday, January 14th, 2010

Happy Friday!  A great way to end the week before a long weekend is with one of the most popular Crossfit WODs: Fight Gone Bad:

In this workout you move from each of five stations after a minute. 3 rounds with a minute rest in between.
The stations are:
  1. Wall-ball: 20 lbs/16 lbs, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 35 kg/22.5 kg (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 35 kg/ 22.5kg (Reps)
  5. Row: calories (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.

 Great job today BBCFers!

Also here are some links to some of the movements we do:

Butterfly Pull-up tutorial
Muscle up tutorial
Kipping pull up tutorial
Knees to elbows tutorial
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