I got this great granola recipe from the CrossFit Invictus blog many months ago, so thank you to Sarah Murray – we love it at our house! It is amazing, and I will actually use this granola in a recipe to follow. Thought I’d post now, so that you have the whole picture! Not to mention, this stuff is great by itself! Be careful…
5 Minutes for Max Reps at each station
30 Second rest between stations.
Box Jumps 20” (2 Step ups = 1 Rep)
Wall Ball Shots
Double Unders or Singles (5 to 1 score)
Slam BallsScore for Total Reps
We're thinking of putting together a team to represent CrossFit Decatur in endurance races this coming year. If you would like to be a part of the team or would like to sponsor the team, please see below for a detailed explanation.
"Team Fight Gone Bad”
In this workout for three rounds you move from each of five stations after a minute. This is three five-minute rounds, from which a one-minute break is allowed before repeating.
The stations are:
Wall-ball: 20#M /W#12, 10 ft target. (Reps)
Sumo Deadlift high-pull: 75#M/#55W (Reps)
Box Jump: 20" box (Reps)
Push-press: 75#M/#55W (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Teams of 2 complete in order for time:3000 meter row100 Lateral Burpees over parallette150 Box Jumps200 slam balls2000 meters of running, alternating every 200mOnly 1 partner may work at a time. Work/rest interval is up to the team except for the last run.