Final Countdown



WOD 1/4/13

Front Squat 5-5-5-5


“Fight Gone Bad”

1 minute at each movement for max reps

Wall Ball (20/14)

Power Clean (75/55)

Box Jump (20/16)

Push Press (75/55)

Row (for calories)


After the row you will rest exactly one minute then repeat the cycle for a total of three rounds. Your score is the total number or reps (and calories) completed.


What are your goals for 2013? Whatever you’re looking to improve getting your diet in gear will help you achieve your goals. Get this year started off right with our next Paleo Challenge! Sign Up soon because we’re getting started next week.


Join us at noon Sunday, January 6 at CrossFit Mid-County for our next big event; The 5th Mountain! RSVP HERE


Every now and then, a challenge arises that must be met;
a goal set that absolutely must be achieved;
an adversary that demands your undivided attention.

SEALFIT published a WOD that meets these characteristics. This type of WOD takes us completely out of our comfort zone and trains us in time domains we rarely venture into. This is not an impossible WOD, it is simply the next challenge. We invite all from the CrossFit Community to come and grind through
“The 5th Mountain”

For time, with 20# vest:

100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile


(As always, scalable to any fitness level)

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Showing 9 comments
  • Katy

    113# skill work, 79,78,73=230rx (12 rep pr since April)

  • Clint

    309 RX (115/101/93)

  • Elyse

    140# on FS

    310 RX (113/105/92)

  • Greg

    294 RX(102,104,88)

  • Scott

    165 # FS
    260 RX (95/85/80)

  • Danielle

    Sore and stiff but this would be a good wod to see where i’ve come. I hope I can PR today.

  • Sara

    Wod-250 RX. FS 97#

  • Allie

    135# skill work – 322 RX on WOD. Way improvement since I did this on Labor Day.

  • Allie

    guess I should have put my rounds. 117/105/100

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