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Saturday's WOD was a three-round Fight Gone Bad. Each round is 5 minutes of all-out exertion. The 5 stations (1 minute at each station) are Wall Ball, Row, Sumo-Deadlift High Pull, Box Jump, Push Press and Row for Calories.
Stanley punishes the box jump!
Pete counts Sumo-Deadlift High Pull reps for Tim. This was Tim's first FGB.
Caesar gives it his all on Wall Ball.
Dom demonstrating perfect Push-press form!
Erwin is spent!
Donalda and Pete Wengel ran the "America's Finest City" half marathon last weekend. Donalda's time was 2:02 and Pete finished in 1:45. Congratulations to both of you!
What put these Weekend Warriors on the ground...Tabata push-ups, 800 m run, Tabata sit-ups, 800 m run, Tabata jumping pull-ups, 800 m run did the trick!
A big part of a CrossFit workout is the support you get from your fellow athletes! Something you truly don't find at the big "Globo Gyms".
Another Painstorm is history! We had nearly 30 participants throughout the morning putting forth their best effort at varying degrees of ability. Thanks to all of our regular guests, members and newbies who came out today!
The following are some of the results from today's WOD. See you next weekend!
For time:
800 M Run, 50 Box jumps, 20",10 Pull ups, 40 Overhead squats(PVC pipe),10 Pull ups,30 Thrusters 95#, 10 Pull-ups, 20 Handstand push ups, 10 Pull ups, 10 Muscle ups,10 Pullups, 400 M Run 10 Pullups,10 Muscle ups
10 Pull ups, 20 Handstand push ups, 10 Pull ups, 30 Thrusters 95#, 10 Pull ups, 40 Overhead squats,10 Pull-ups,50 Box jumps, 20#, 800 M Run
Fire Breathers (Full Weight, no mods)
John B. 61:20
John S. 56:42
Tim C. 56:56
Clay C. 70:19
Dom 58:05
Mike D. 54:46
Ahmik 58:22
Warriors (Used a few mods)
Erwin 66:44
David B. 65:26
David M. 89:30
Paris 68:04
Jaime 63:37
Don 72:36
Christopher 71:15
Karen 86:00
Ken D. 57:52
Chrissy 53:56
Eung 51:42
Donalda 57:00
Brooks 89:30
See you tomorrow for "Painstorm XXVIII"! All weights and exercises will be scaled to ability. If you have any questions, please contact krista@crossfitsocal.com
Post your time to this page's comments or to the CrossFit message board!
Sprint 20 meters
50 Knees to elbows
Sprint 40 meters
40 Knees to elbows
Sprint 60 meters
30 Knees to elbows
Sprint 80 meters
20 Knees to elbows
Sprint 100 meters
10 Knees to elbows
All new comers to CrossFit are encouraged to take the workouts slowly using fewer reps and time limits. We will help you scale and modify the workout to your ability. Please bring your water bottle and a towel.
