Reminder: (Saturday CrossFit class will be moved to 8am this Saturday only. So that our athletes have an opportunity to WOD and go the the CFV Nutrition Clinic)
Saturday 9.17.11 join us as we fight for 17min to support 2 great causes!!!
Met-Con:
"Tabata Fight Gone Bad"
8 intervals of 20s on 10s off at each of the following stations:
Wall-ball, 20/10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after completing 8 intervals of 20s on 10s off at each station. On call of "rotate", the athletes must move to next station immediately with the 10 second rest period and wait for the "GO". One point is given for each rep, except on the rower where each calorie is one point.
Score = total # of Reps
Post score and thoughts to comments:
Posted on
Fri, September 9, 2011
by Jose Espinoza