"Annie"
50-40-30-20 and 10 rep Rounds of:
Double-Unders
Sit-Ups
1.07.2016
1.05.2016
Wednesday
FIGHT GONE BAD
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. The stations are:
- . Wallball Shots: 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 (Cal)
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.
Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
1.04.2016
Tuesday
Front Squat 5-5-5-5-5
then...
OTM for 10min complete:
EVEN- :60 Double Unders
ODD- 20 Hollow Rocks
1.03.2016
Monday
We'll start 2016 by honoring our friend JOE
Miss you buddy.
Complete As Many Rounds As Possible in 20min of:
- 6 Power Cleans (155/115*)
- 9 Burpees
- 12 Toes 2 Bar
- 200m run
The Second Annual Deputy Joe Fundraiser is now less than a month away. Click here to purchase tickets for the Police & Stingray Hockey game with $5 from each ticket going back to help Joe's Children. Order early as this game sold out last season.
If you can't make the Stingrays game, you can request your Stingrays tickets are donated to a local police youth group.
Please order early, the game sold out last year.
To purchase tickets click here.
Facebook Event
Miss you buddy.
Complete As Many Rounds As Possible in 20min of:
- 6 Power Cleans (155/115*)
- 9 Burpees
- 12 Toes 2 Bar
- 200m run
The Second Annual Deputy Joe Fundraiser is now less than a month away. Click here to purchase tickets for the Police & Stingray Hockey game with $5 from each ticket going back to help Joe's Children. Order early as this game sold out last season.
If you can't make the Stingrays game, you can request your Stingrays tickets are donated to a local police youth group.
Please order early, the game sold out last year.
To purchase tickets click here.
Facebook Event