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Thursday 101209

8
Dec

Thursday 101209

Strength:

Bench Press (Working of 90% of 1 RM)

  • 5 @ 85%
  • 4 @ 90%
  • 2×3+ @ 95%

WOD:

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 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)
  • Rest

*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.

Coaches Thoughts: So “Fight Gone Bad” was a nice introduction for most everyone who came in today.  Three rounds never seems to be a good thought, especially when its a 5 min amrap.  Courtney V started the day off right with 295 reps, which turned out to be the high score of the day.  Jason A took the second high score of the day with a 277 score.  Great job to Nikki as well who finished up the fundamentals portion of here first couple of weeks at CrossFit Surge, and had enough energy left to get after “Fight Gone Bad.”

Courtney S = 274 Rx’d

11 Responses

  1. Luv-2-run

    Just 10 in the morning. ! Then 32 at night. I don’t want to save them for the end of the day, it’s just working out this way. 🙁

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