2 Rounds of:
500m ROW/SKI
50 Double Unders
Easy smooth pace on ROW/SKI
Go UNBROKEN on Double Unders
9.06.2023
9.05.2023
Wednesday
6 Rounds for TIME of:
200m RUN
20 KB Push Presses*
20 KB Snatches*
*RX= 53/35 - 10L, 10R
- Increase energy levels
- Improve physical performance
- Make your skin smoother, softer and healthier
- Boost immunity
- Aid the digestion process
- Prevent and alleviate headaches
- Promote weight loss
- Relieve constipation
- Avoid kidney damage and kidney stones
9.04.2023
Tuesday
5 Rounds for TIME of:
5 Man Makers
10 Box Jumps
15 Hollow Rocks
100m Sprint
Struggle leads to strength.
Adversity leads to growth.
Obstacles lead to improvements.
Setbacks lead to comebacks.
Tests lead to testimonies.
8.31.2023
8.29.2023
8.28.2023
8.27.2023
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: 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, 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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