CrossFit In Corona WOD 08.08.09

Aug 7, 2009 CrossFit WOD
Posted by crossfitproper

You can’t go through life quitting everything.  If you’re going to achieve anything, you’ve got to stick with something.  ~From the television show Family Matters

Heres an explanation of CrossFit’s programming towards Fight Gone Bad, which was created for our one and only, BJ Penn.

WOD

“Fight Gone Bad!”

Three rounds of:
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)

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.