Wednesday 11/24/10

Posted: November 23, 2010 in Uncategorized


        “FIGHT GONE BAD”

        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 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (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.


The Main Site will always be the most plentiful and useful resource out there for any CrossFit-er. Check out this page:

It was announced last week that we would be playing some ultimate frisbee on Friday at 9am. However, due to recent temperatures and precipitation……we’ll be GONE SKIING!  Mission Ridge will be operating lifts #1 and #2 starting this Friday! 


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