December 31, 2008
“Fight Gone Bad!”
3 rounds of:
Wall ball, 20 lb. ball to 10′ target (reps)
Sumo deadlift high pull, 75 lbs. (reps)
Box jumps, 20″ (reps)
Push press, 75 lbs. (reps)
Row (calories)
In this workout you move from each of the 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.
Post total points to comments.
3 Comments | 
Uncategorized | Tagged: FGB, PP, SDLHP, Wall ball | 
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Posted by crossfitnasti
December 29, 2008
Shoulder press, 1-1-1-1-1
Push press, 3-3-3-3-3
Push jerk, 5-5-5-5-5
Post loads to comments.
5 Comments | 
Uncategorized | Tagged: PJ, PP, SP | 
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Posted by crossfitnasti
December 28, 2008
“Michael”
3 rounds of:
800m run
50 hip extensions
50 sit-ups
Post time to comments.
6 Comments | Uncategorized | Tagged: 800m, hip extensions, SU | Permalink
Posted by crossfitnasti
December 27, 2008
Complete as many rounds as possible in 20 minutes of:
5 reps thrusters @ 95 lbs.
7 reps hang power cleans @ 95lbs.
10 reps sumo deadlift high pulls @ 95lbs.
Posts rounds completed to comments.
6 Comments | 
Uncategorized | Tagged: HPC, SDLHP, thruster | 
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Posted by crossfitnasti
December 25, 2008
“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
Post time to comments, and merry Christmas!
2 Comments | Uncategorized | Tagged: Angie, PUs, push-ups, squats, SUs | Permalink
Posted by crossfitnasti
December 24, 2008
Back Squat, 5-5-5-5-5
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2 Comments | WOD | Tagged: BS | Permalink
Posted by crossfitnasti
December 23, 2008
“Eva”
Five rounds for time of:
800m run
30 reps KB swing, 2 pood/70 lbs.
30 reps pull-ups
Post time to comments.
1 Comment | Uncategorized | Tagged: 800m, Eva, PUs, swings | Permalink
Posted by crossfitnasti
