Basic everyday WODs.
A.
Front Squat (final day of FS cycle)
B. (repeat)
Seven rounds for time of:
7 Front Squats
7 Toes to Bar
7 Box Jumps
FIGHT GONE BAD Heat times at 9:00, 9:30, 10:00, and 10:30Please RSVP in Wodify!
And if you could please show up early and/or stay to help count/judge, we would greatly appreciate it!
A.
“Fight Gone Bad”
Three rounds for reps of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Sumo Deadlift High-Pulls (75 / 55)
1 Minute of Box Jumps (20 / 20)
1 Minute of Push Press (75 / 55)
1 Minute of Rowing for Calories
1 Minute of Rest
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.
The origin of the story “Fight Gone Bad” is when world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real MMA fight.
As Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.
A.
Hang Power Snatch
B.
For time:
20 Power Snatches
40 Toes to Bar
60c Ski
A.
Assault Bike
Sled Push
Run
Sled Pull
A.
Cleans
B.
AMRAP in 10 minutes of:
5 Squat Cleans
10 Pull-ups
A.
Bench Press
B. (repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30/24c Row
20 Bench Press
10 Burpee Box Jumps (facing, not over)
A.
Front Squat
B. (repeat)
AMRAP in 12 minutes of:
16 Kettlebell Swings (53 / 35)
2-4-6-8-10-12 etc DB BSO (50s/35s, 24/20)
16 Wall-Balls (20 / 14)
Masters: 35/26, pick weight, 24/20, 14/10
A.
In teams of two, with only one person working at a time, complete the following
50 Burpee Buy In (this must be completed before anything else)
200 Deadlifts (185/135)
200 Goblet Squats (53/35)
2000m Row
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
A.
More CrossFit!
(come to class to find out!)
Happy Thanksgiving!
A.
CrossFit
(come to the gym and find out 😉)