Workout of the Day

WOD Wednesday 10.28.15

Front Squat 5@50%, 5@60%, 5@70%, Max Reps @80%.

"Fight Gone Bad!"
Three rounds of:
Wall-ball (2014) (Reps),
Sumo deadlift high-pull (75/55) (Reps),
Box Jump, 20" box for all (Reps),
Push-press (75/55) (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.

Extra Credit:
3 Rounds, NFT:
15 GHD Sit-up,
20 Back Extension.
*Scale to lower reps of 10 and 10 if just starting out.


Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626


Phone: 949-236-6443