Monday, January 7
CrossFit‘Fight Gone Bad’3 rounds, 1 min per station of:Wall Ball, 20/14lbs, 10/9ftSumo Deadlift High Pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CaloriesRest 1 minRest 1 min
Fight Gone Bad
Thursday 8/23
CrossFit FGB! (Fight Gone Bad) 3 rounds for max reps: 1 minute wall balls 1 minute sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) QuickFit Teams of 2, partners alternate complete rounds 4 min: 8 pushups 16 KB Swings and then… 4 min: 8
Thursday
FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest
Wednesday
WOD: ‘Fight Gone Bad’ Three rounds of: Wall-ball, 14,20# 10′ (reps) Sumo deadlift high-pull, 55/75# (Reps) Box Jump, 20″ box (Reps) Push-press, 55/75# (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a
Monday
Congratulations to Katie S. who won our Monthly Member Incentive Challenge! WOD: “Fight Gone Bad!” Re-test Three rounds of: Wall-ball, 14,20# 10′ Sumo deadlift high-pull, 55/75# (Reps) Box Jump, 20″ box (Reps) Push-press, 55/75# (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop
Monday
“Inspiration can be derived from countless sources throughout a person’s life. What inspires you depends on who you are and what things you are looking for on your journey. People, both what they represent and what they have accomplished, are often a source of inspiration.” –Inspiring Grinders What inspires you? WOD: “Fight Gone Bad!” Three
