Leila D

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

January 5, 2015

Performed at: Project 9 CrossFit
Workout Name: Fight Gone Bad
Description: Str WOD
Find 1RM Deadlift


Main WOD
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)

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.
Results: 166 reps
Workout scaled
Modifications at: 12 lb wall ball, 55 lb SDHP, 55 lb push press, 20" step ups
Warmup: 30 Calorie Row
3 Rounds
10 Push Up
10 Lunge
10 Upright Row
Hip/Shoulder Prep
Cooldown: RECOVERY
Foam Roll 3min
Athlete's Notes: Round 1 57, Round 2 55, Round 3 54; DL1RM 125

1 similar workout

Date Name WorkoutDescription Results
01/05/2015 Fight Gone Bad Str WOD
Find 1RM Deadlift


Main WOD
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)

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.		 166 reps
Workout Scaled