Crossfit Agoge

The W.O.D.

Workout of the Day

3 Rounds for time of:

5 Squat Cleans (95/ 65)
10 Dumbell Split Jerks
15 Push Ups
Run 200 Meters

Just a reminder that the Paleo Challenge info session is this Saturday immediately following the 9am class. The cost for the lecture is $20. Any are welcome to attend (members or not), even if you would prefer not to participate in the contest at this time. We will be discussing Zone Paleo this time (which is an addition to the lecture material from last October) but it will not be required of contest participants. Attendance fees will once again be allocated to the Prize Pot for the contest winners.
Several of you have indicated that you would like to participate, but won’t be available to attend on Saturday. Please be sure to speak to John this week about how many from your household will be participating. We need to assign everyone a Buddy (cannot be someone you live with) so we will need the comprehensive list for this weekend.
We are very pleased with the response to this project. See you Saturday!

Wednesday, July 28, 2010

Pam, the kettle bell, and the Saturday morning WOD. Killer.

Workout of the Day

“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’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)

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.

Results (and commentary!) [11]