1.05.2023

FUNday

In TEAMs of 2…

Buy In: 2000m Bike/Ski


AMRAP in 22min of:

 7 Pull-UPs / Ring Rows

 20 Russian Twist

 7 Bench Press 

 11 KB Swings

 7 Goblet Squats 


1* TEAM member working at a time

Alternate after each movement 

Make QUICK Transitions 

Go UNBROKEN 





1.04.2023

Thursday

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: 
  1. Wallball Shots: 20 pound ball, 10 ft target. (Reps) 
  2. Sumo Deadlift High-Pull: 75 pounds (Reps) 
  3. Box Jump: 20" box (Reps) 
  4. Push Press: 75 pounds (Reps) 
  5. 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, although a hint of the workout appeared as just a snapshot image on 7 October 2003. 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

1.03.2023

Wednesday

Annie

50-40-30-20-10 Reps for TIME of:
 Double-Unders
 Sit-UPs or Hollow Rocks





1.02.2023

Tuesday

It begins…

4 Rounds for TIME of:
 23 Calorie ROW
 23 DB Burpee Deadlifts

♀ 35-lb DBs ♂ 50-lb DBs





1.01.2023

Happy New Year!

Prepare!
Tomorrow, we continue on our journey