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Awesome having Coach Mike Dill drop in and coach a couple classes tonight! Dropping knowledge bombs!!!


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.

Benchmark Workouts are an integral part of an individuals success and longevity in CrossFit. Benchmarks, like in any business, allow you to see whether or not you are improving. An improvement in CrossFit would constitute as decreasing times (in WODs), increasing REPS, increasing WEIGHTS. This is GREAT. Be sure that you are keeping logs of your times, rounds and weights. 

On November 30th, 2013, Marcie Margotti logged a 7:16 “Grace” time at #65. Two days ago, she logged a 4:16 “Grace” time at #65. In five months, Marcie improved her time by 3 minutes. If she didn’t write any of this down, how would she or the coaches have known? This is an example of why you should write this stuff and how it works. Now, we can suggest to Marcie that she increases the weight on her next go at “Grace.”

Awesome job Marcie!

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