Success! Over $1400 raised for the Wounded Warrior Project in just one short workout. Thanks to everyone who came out! (Sorry for cutting a few people out of the photo, next time we need a wider lens!)
WOD: “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.
Need a photo of someone from your gym? Here’s 100 shots from the day’s event, use as you’d like.
The ladies RX’d category saw a (mostly) CrossFit Costa Mesa sweep. Carrie took home first, Lindsay second and Alison (not pictured) tied for third.
Matt Walrath was in town and showed heart through all three rounds, an effort good enough for third overall. Congrats to “Big John” who topped the podium with a final score of 405 points.
CFCM ladies showing solidarity with matching tube socks.