Saturday 050416
**“Angie” **
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 050416
**“Angie” **
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Wednesday 050413
Five rounds for time of:
15 L-pull-ups
21 Back extensions
Thursday 050414
Row 10 K
"Lynne"
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
"Diane"
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
"Kelly"
"Kelly"
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
"Fight Gone Bad!"
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
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 (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.
Add your points and post them to comments.
Compare to 050118.
Monday 050404
Deadlift 5-5-5-5-5-5-5 reps.
Tuesday 050405
Complete as many rounds as you can in twenty minutes of:
50 lb dumbbell thruster, 7 reps
15 L Pull-ups
Wednesday 050406
Five rounds for time of:
Run 400 meters
95 pound Good mornings, 21 reps
21 Knees to elbows