3 Rounds for TIME:
50 Burpees
50 KB Swings (53/35)
50 Hollow Rocks
50 DB Thrusters (50/30s)
50 Pull-UPs
5.08.2025
5.07.2025
Thursday
EMOM for 12min Complete:
5 Burpee Pull-UPs
25 Double Unders
10 DB Snatches (alternating, 70/50)
Alternate movements each minute
5.06.2025
5.05.2025
Tuesday
Speed & Sprint Drills
The Lost Art of Sprinting in CrossFit
CrossFit’s foundation of broad, general, and inclusive fitness requires more than just met-cons and heavy lifts; it demands speed. This article explores why sprinting is just as essential as strength training in developing GPP. Drawing from Tony Leyland’s foundational work, we dig into the powerful physiological and neurological benefits of sprinting and its impact on sport and real-world performance. If you want to be a faster, stronger, and more resilient athlete, it’s time to start sprinting.
5.04.2025
Monday
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. The stations are:
- . Wallball Shots: (Reps)
- . Sumo Deadlift High-Pull: 75 lbs. (Reps)
- . Box Jump: 20" box (Reps)
- . Push Press: 75 lbs. (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, 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
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