100804 – Wednesday

Tuesday’s WOD:

“Fight Gone Bad!” Please register under CrossFit High Voltage’s fundraiser page at FGB5.org. We’ll be doing Fight Gone Bad 5 on Saturday, September 25 to help raise money for the Livestrong Foundation, The Wounded Warriors Project, and The CrossFit Foundation. To read more about these great causes and to get your own page started, please go to FGB5.org!

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:

  1. Wall-ball: 20/14# ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55#(Reps)
  3. Box Jump: 20/16# box (Reps)
  4. Push-press: 75/55# (Reps)
  5. 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.