Sunday 191215
5 rounds for max reps of:
1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute♀ 65 lb. ♂ 95 lb.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 191215
5 rounds for max reps of:
1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute♀ 65 lb. ♂ 95 lb.
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)
(alternate between movements, switch as desired)
1 minute Rest
From 5:00-8:00:
Max Synchronized Air Squats (partners grip wrists)
1 minute Rest
From 9:00-11:00:
Partner A Max Row (calories)
Partner B run 400 meters
From 11:00-13:00:
Partner B Max Row (calories)
Partner A run 400 meters
Finally, from 13:00-15:00:
Max Pull-Ups (partners alternate each minute)
Fight Gone Bad!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
Fight Gone Bad!
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
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Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad
Sunday 160327
In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls