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
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
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
CrossFit 15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Longevity 15-12-9 KB deadlift high pull Ring rows QuickFit Max reps at each station x 3 rounds (18 min) 2 min: assault bike 2 min: burpee over DB 2 min: DB goblet reverse lunges
CF: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo deadlift high pulls, 15 reps thrusters, 9 reps sumo deadlift high pulls, 9 reps Level 3: 135/95# Level 2: 95/65 Level 1: 65/35 *goal should be a sub 8 min time frame with a 10 min cap. Thrusters should be done