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Lifting Ourselves and One Another

Sunday, June 8, 2008

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)

Coach’s notes:  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 the 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 April 24, 2008

Comments: 13

Nice hands Kathleen

Like an Alaskan crab fisherman.

As Rx’d

Modified (I pulled out the “rib” card) so score of 243 doesn’tmean anything (12# ball, SDLHP & PP 32#), being able to do all of the exercises was my bonus today.
Way to “Hit the board” Mack!
Good job everyone!

Did yesterdays today

2 rounds for time
10 pull ups
20 1.5pood DB Swings
30 24″ box jumps
40 push ups
50 Sit ups
Time = 12:40

as rx’d (55# SDLHP & PP)
last time 215. Transitions were better this time.
Congrats on hitting the board Mack!

As Rx’d


First time doing FGB…difficult to find rhythm…strengths: wall balls…weakness: PP (felt like 150lbs not 75lbs)

Great work to everyone in class….

As rx’d in class
I need to work on Wallballs (throwing and cathing that 14lb wb was tough with the weight slightly off-centre 🙁 )! And transitions! sheesh. I don’t think I scored this low last time. I’ll keep working on it. 🙂
Great work everyone! Looks like it was a record day for a lot of people! 🙂

Nice time Rob
well done Michelle on your PB.

159 not as rx’d.

Almost as Rx’d except for wallballs, used 12lb instead of 14, oops

Workout at the San Diego cert.
4 rds for time:
– ~500m run
– 21 KB Swings, 1.5pd
– 21 Push-ups
Time: 12:04

* Start point

G: 283
WB 20/16/16 = 52
SDLHP 20/16/15 = 51
BJ 20/17/22 = 59
*PP 35/23/21 = 79
Row 15/13/14 = 42

K: 256
WB 18/14/12 = 44
SDLHP 18/15/16 = 49
BJ 19/19/19 = 57
PP 19/17/16 = 52
*Row 20/17/17 = 54

Thanks for writing down the numbers Trevor!

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