4/9/11

Redo Open WOD 11.3

OR……..

Fight Gone Bad!

Three rounds of:
Wall-ball, 10 ft target (Reps) (20/14) (14/10) (10/6)
Sumo deadlift high-pull (Reps) (75/55) (55/35) (35/25)
Box Jump (Reps) (20″) (12″) (8″)
Push-press (Reps) (75/55) (55/35) (35/25)
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.

Add your points and post them to comments.

Compare to 9/25/10

April “COOL” Board

–  Melanie – 45 Pull Ups without a Band!!!
–  Max – 500m Row in 3:18
–  Max – Deadlift 45#
–  Jeremy – 1st Strict Handstand Push Ups
–  Jaime – Rainbow Deadlift 295# (then did 300#)
–  Ash – Handstand Walk 3 Squares (12 feet)
–  Adam S. – Deadlift 365# (30# PR)
–  Todd F. – Clean & Jerk 165#
–  Adam P. – Clean & Jerk 165#
–  Heather – Squat Clean 110#
–  Jaime – 5 Strict HSPUs (did 6)
–  Kylie – 1st Handstand & HSPU (2 abmats)

–  Teresa – 1st Ring Dip
–  Adam S. – Strict Handstand Push Up (1 Ab-Mat)

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13 Responses to 4/9/11

  1. Ash says:

    10k run: 49:35

  2. Tara says:

    Fight Gone Bad – RX’d – 295 reps. In retrospect, I should’ve pushed through on this one more to get over 300 reps but I did accomplish a goal! My first 17 wallballs were unbroken and above the 10 ft line (my goal was to get 15 legit 14# wallballs)!
    Looking forward to doing this one again and getting over 300!!

  3. Jim says:

    Kylie:

    Are you up for a challenge? Here’s your choices.

    WOD 1 – 100 pull-ups for tine

    WOD 2 – Row 1000 meters

    WOD 3 – softball throw from 75 feet at a water bottle sitting atop a 30 inch box. Most hits out of 10.

  4. Lindsay says:

    11.3 redo – 21 rounds + 1 (43 reps) … 2 rds/4 reps better than Wednesday 🙂

    Excited to do FGB tomorrow morning!

  5. Justin says:

    FGB! 406

    Big PR! Thanks for the push Coach Z and Bobbo!

  6. Jaime says:

    Open WOD 11.3 -33 rounds (66 reps)..improved by 2.5 rds 🙂
    Thanks for the encouragement this morning everyone!
    Then..”Krista” rxd – 5:59

    Nice job on the wallballs, Tara! And wow, good work on FBG, Justin! I’m planning on giving that one a go tomorrow.

  7. Bobby says:

    Fight Gone Bad as Rx’d – 478

  8. Ben says:

    Fight Gone Bad – 332

  9. Pingback: 9/17/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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