Fight Gone Bad

Fight Gone Bad

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

Rest 1 min between rounds

* 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 one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.

Photo by @robcwilson

The Kipping Deficit Handstand Push-Up

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Weighted Pull-up 3-3-3-3-3 & AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Weighted Pull-up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Complete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows

Photo by @robcwilson

They’re back! CF Games is on Instagram again:

After 71 Days, CrossFit Games Publishes First Instagram Post

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Deadlift 5RM & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Deadlift 5RM

Record your best Deadlift 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.
* Touch and go. Do not exceed load that allows for perfect midline.

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

Photo by @robcwilson

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Team WOD: Snatch Ladder

Team WOD: Snatch Ladder

As a Team of 2 complete as many reps in 10 mins as you can of:

20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)

* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#

Checkout: AbMats, Hollow Rocks and Flutter Kicks

21-18-15 of each for time:

AbMat Sit-ups
Hollow Rocks
Flutter Kicks

Team WOD: Snatch Ladder & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

Team WOD: Snatch Ladder

As a Team of 2 complete as many reps in 10 mins as you can of:

20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)

* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick

Advanced RX: EMOM for 7 mins: Power Snatch & Randy

Advanced RXClass:

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

Randy

For time:
75 Power Snatches (75#/55#)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. ~ www.crossfit.com

Photo by @robcwilson

Results

Squat Clean 1-1-1-1-1 & Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats

Every 1 min for 15 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
5 Front Squats (155#/105#)

Photo by @robcwilson

Power out for Friday Night No-Lights! First time that’s happened. Great work for the group and Coach Jill to come up with some safe alternatives to the EMOM.

Also a belated congrats to Aimee on hitting 250th WOD this week! Wolfpack crushing it!

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Bench Press 1RM & 3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups

Bench Press 1RM

Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups

3 rounds for time of:
30 Kettlebell Swings (70#/53#)
20 Burpees
10 Handstand Push-ups

Back Squat 1RM & FT: Rows and Wall Balls

Back Squat 1RM

Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

FT: Rows and Wall Balls

For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls

Photo by @robcwilson

World’s fittest baby on the way:

The Original Queen Of CrossFit To Give Us An Heir

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