''Fight Gone Bad!'' (08.07.2009)

Warm-up Drills (08.07.2009)
1000m Row
10-15 reps for each of the following
Work up to the loads you will use during the WOD (see below)
Focus on technique and your ability to efficiently string repetitions together.
i.Wallball Shots
ii.SDHP's
iii.Box Jumps
iv.Push Press

''Fight Gone Bad!'' (08.07.2009)
Three rounds of:
Wall-ball (20lbs)
SDHP (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)
In this workout you move from each of five stations after a minute attempting to complete max reps possible. 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.

Post total points to comments.

Skill Development (08.07.2009)
Breathing and sweating.

CrossFit Endurance WOD (08.07.2009)

Swim, Bike, Run, or Row (C2)
Cover as much distance as possible in each of the specified time intervals.

6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT

Post distances to comments.