Success! Zeus tried to strike us down with rain, but we prevailed. Thanks to all that turned out for the all-gym BBQ this afternoon at Alec and Erica’s house. Apologies to those who got wretchedly sick from my cooking.

WOD: “Fight Gone Bad and Then Some”

FIVE rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of 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 next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Notes: Oh sweet baby Jesus. 5 Rounds of Fight Gone Bad? Yup. Constantly varied means just that, we’re going to switch stuff up on you ALL THE TIME. Today was no different. How did you feel when you saw this one the white board? Did it make your stomach turn a lil’ bit, or were you excited? This is a total power endurance test, and if you knocked it out over 500 you’re a beast. If you didn’t quite get there, that’s OK!!! We just have to keep working. Stick with the program, keep eating right and resting enough and you’ll get there, ok?

Links:

“Isolation:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]