Excellent video defining CrossFit. A little technical but if you have a few, sit down and listen. No one can explain it quite the way Coach Glassman does.

I’m experimenting with putting the WODs online again. I’m hesitant only because I see less people the days I don’t put the workout up. Lets see how it goes.

“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.