CrossFit Athletic Group

Warmup

WOD

2 rounds of:

5-minute sprint practice

5-minute step-up practice

5-minute double under practice

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"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.

For time:
30 Pull-ups
50 Kettlebell swings, 1.5 pood
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
21 Snatches, 95 pounds
75 Sit-ups

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Warmup

WOD

Something with:

Kettlebell swings

Jump rope

L-sit

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“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-ups

Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.

How many times can you take 135 pounds from ground to overhead in 10 minutes?

Post method, object, and reps to comments.

5 rounds for time of:
Run 400 meters
7 Muscle-ups

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