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« WEDNESDAY 110409 | Main | FRIDAY 110609 »

November 05, 2009

THURSDAY 110509

Today's WOD:

In this workout you move from each of five stations after 90 seconds. This is a seven and a half-minute round from which a 90 second break is allowed before repeating. The event is in the 3 round format. The stations are:

  • Row: distance, damper setting is 7 (Meters)
  • Mountain Climbers: count in singles then divide by four to obtain total count (Reps)
  • Tire Flips: weight of the tire dependent on individual (Reps)
  • Wall Ball Shots: 20 lb. ball, 10 foot target (Reps)
  • Box Jumps: 20" box (Reps)
  • The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each meter is one point.

Add up the final score from each station to obtain your total score for this WOD.  Post total score to comments.  Don't forget to count!

Posted by Amanda at 01:01 AM |

Comments

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Fight Gone Dead, baby! This is one ugly mother and I'm jacked about doing it!

Posted by: Wade | November 05, 2009 at 01:40 PM

Is this Fight Gone Bad's ugly big brother? I think I'll go all out on the row and skip the mountain climbers altogether. Mountain climbers can kiss my ass...

Posted by: Matt | November 05, 2009 at 10:56 AM

Holy Crap indeed. I walk into work today and I was asked if I was feeling alright, because apparently I looked like death.

Great workout, though.

Posted by: Camilo | November 05, 2009 at 09:40 AM

Holy Crap!

Posted by: Ed | November 05, 2009 at 08:50 AM

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  • 1. We will be open if Frederick County Public Schools are closed.
  • 2. We will notify you of any class cancellations or gym closure on the main page of our website.

WOD Disclaimer

  • CrossFit Frederick does not in any way assume responsibility for any individual that performs the WOD posted on our Main page without the guidance of a CrossFit Frederick Instructor. We are open 7 days a week; therefore, we will post WOD's for the 7 days. We do not recommend anyone training 7 days straight. We recommend 3 days of WOD's and 1 day of rest. Everyone's rest days are different, so be smart about how you train and take your rest day.

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    On June 28,2009 CrossFit Frederick wanted to remember Lt. Michael Murphy, as this was the date of his death. Several of our members and Dave wore vests of varying weights. The guys you see all have 20lb. vest on and the women wore 12lb. vests. All had a great time!!!
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  • According to a study conducted over a period of 25 years, the hand grip strength of mid-life males was highly predictive of their overall health and well-being in the later years of life. Those who had good muscle strength in mid-life were found to be less likely to suffer from disabilities 25 years later.*
  • It is important to understand that having a strong and healthy hand does not cause fewer disabilities in old age. Rather, if you are leading an active, healthful lifestyle overall in your young/mid-life years, you will be less susceptible to ailments in your old age—and your hand grip strength is one way of knowing how well you’re doing on this score.
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