Saturday 7.16.11

The Compound joining the "planking" craze....... wait, what? According to this article, "planking" is So June 2011.  We're in July, apparently it's "Owling" now!

SWOD: Rope climb technique

Metcon: "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 will do three rounds. The stations are:

1. Wall Ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push Press: 75 pounds (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.

Compare to 2.12.11. Check the comments section from that date for the previous times and weights you used. Use that info to either move up in weight or beat the rep count.

Post scores to comments. cc


  1. Total CrossFit cliche'

  2. thanks for posting that picture guys, now Brad is gonna make fun of me.

  3. But I wouldn't do it anonymously, though! :)

  4. Fight Gone Bad = 216 rx'd w/20" box

    * + 50 for being the only one at the 8a.m. class :(

  5. Metcon: 230 (172)I'm calling it a PR (at this weight)rx'd

  6. 245 ... glad i got up this morning! kim was here too!

  7. Thank you to 2xRyan for the help this morning!!!!

  8. Thanks for putting on a show for us Melissa! lol

  9. 356 as rx'd.

    I can't believe that in over 4 years of doing CF I've never done this WOD before as it is written.

  10. 346 (PR). Rounds of 132, 109, 105

  11. 333 rx'd (PR). Thank you Collins brothers for making me feel inferior on a day I still managed to PR. Beasts.

  12. It definitely can be hard, Holly, but it was more about not having access to a rower the last time I did it.