Wednesday(12/31/08)- Fight Gone Bad!

Fight Gone Bad!"

Three 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.

Add your points and post them to comments.

Big Dawgs and Pack:
As Rx’d

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Buttercups:
Three rounds of:
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

Various subs have been suggested:
Rowing - Running, Burpees, KB swings
Wall Ball - Thrusters


Recommended DAHLC sub:

45lb thrusters
Sumo Deadlift 75 lbs
Box Jumps
Push press 75 lbs
KB Swings

Michael - Sunday 12/28/08

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Big Dawgs: As Rx’d Try this with GHD sit ups for extra fun

Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Post time and details in comments.

Saturday - 12/27/08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Scale weight accordingly. Post rounds and modifications in comments.

Push Press - 12/26/08

Push Press 1-1-1-1-1-1-1
7 heavy sets - 1 rep at max weight

Post loads in comments

Swim Day

5 50 yard swims for time

We alternated in our lane and went on the minute once the other person got back, so rest was one minute plus however many seconds you were under a minute on your lap.

Post times in comments

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

A number of different ways to scale this one down. Here's a link to options they suggest.
http://www.crossfitbrandx.com/index.php/forums/viewthread/5589/

Post time and modifications to comments.

Monday - 12/22/08

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Scaled workout
24" Box jump, 25 reps
Deadlift, 11 reps
15 Pull-ups

Post time, version and modifications in comment section