Lets kick off the new year with a benchmark WOD that will for sure make you sweat! In my experience as a coach, I see the main factor to success in CrossFit and overall fitness to be … consistency. It’s not about being the best, trying super hard everyday or even improving every day. It’s more about showing up day in and day out regardless of outside circumstance, schedule or mood. If you want results. Show up. If you want huge results, apply this method to your nutrition. Consistency in nutrition will breed amazing adaptations to your body composition and carry over into your fitness. Show up! Lets crush 2019 with one workout at a time, one meal at a time and one day at a time.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 / 14
Sumo deadlift high-pull, 75 / 55
Box Jump, 20″
Push-press, 75 / 55
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.
Score total reps
