Wednesday 050126
Deadlift 3-2-2-2-1-1-1-1-1 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 050126
Deadlift 3-2-2-2-1-1-1-1-1 reps
Thursday 050127
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Saturday 050122
5 rounds for time of:
Run 400 meters
7 Muscle-ups
Sunday 050123
How many times can you take 135 pounds from ground to overhead in 10 minutes?
Thursday 050120
Back Squat 3-2-2-2-1-1-1-1-1 reps
Friday 050114
Push press 3-2-2-2-1-1-1-1-1 reps
After all 9 sets practice the stunt below. Report results to comments.
Saturday 050115
Back Squat 3-2-2-2-1-1-1-1-1 reps
After all 9 sets practice the stunt below. Report results to comments.
"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. 405 is the score to beat.
Compare to 041201.
“Cindy”
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-upsCindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.
Monday 050110
For time:
25 Handstand push-ups
25 Overhead squats, 95 pounds
25 Pull-ups
25 Double unders
25 Pass-throughs
25 One legged squats
25 Muscle-ups