Fight Gone Bad

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 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)

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.

Add your points and post

Daryl 172
Karsten 202
Troy (16/42)178
Clint 228
Jim 208
Ed 223

Lots of Good efforts today fighting through to the end. A few improvements to rowing technique, SDHP, and Push-Press form and some of these numbers will fly.

Body Weight Back Squat and Run

3 Rounds
BW Back Squat x20
Run 800M

Ed (95#) 16:13
Daryl (95#) 22:48
Greg (135#) 18:19

Everyone concurred that this would be an absoulutely horrible if not impossible WOD at Body Weight.

30 MU and SP/PP/PJ

30 Muscle-ups for time.

Karsten (90 Pull-ups/Dips) 8:05
Daryl (90 Pull-ups/Dips) 9:48
Troy (60BlackBand/Push-ups)7:45

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Greg
SP 95/105/115/125/135/140/145PR
PP 115/135/145/155/165/170/175PR
PJ 140/145/150/155/155
Greg misread the board and did 7 Rounds of SP and PP so he was pretty done by PJ.

Jim
SP 65/85/105/125/135/145F/140
PP 95/115/135/145/145
PJ 95/95/95/115/125
Jim is much stronger than these numbers reflect, but with being new we were more concerned with keeping good form, which was very good today.

12 Days of Crossfit

1-12 Reps of each exercise

Burpees
Wall-Ball
SDHP
Box Jump
KTE
KB Swings
MB Clean
Thruster
Sit-up
Pull-up
OHS
Lunge

Karsten 7 Days 30:33
Daryl 7 Days 29:56
Troy 6 Days 34:48
Candi 4 Days 20:58
Jim 5 Days 22:40

At first look, I thought this workout would be easier than the last 12 Days we did, but now I'm not sure. Some quit, because they had to go to work, others it was just too much. Everyone did great work. Good Job Jim on your first day. Merry Christmas to everybody. No 6AM this Friday, hopefully you all have it off and can make it in at some other time.

Jumping Pull-ups/Thruster

AMRAP 20 Min

Jumping Pull-ups X21
65# Thruster x15

Ed (45#) 8+ 18Pull-ups
Madison (PVC,12Min) 4


Madison was still not feeling well, but both did a great job of continuing to move and fighting through.

Row 500 and Filthy Fifty

Row 500m x4 with 3 min Rest between each round

Karsten 1:54.4/1:50.9/1:54.3/155.5
Daryl 2:05.0/2:01.6/2:03.0/1:58.9

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Greg (Superman,3xSingles)28:11

Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
Post number of minutes completed

Karsten 13
Daryl 9
Troy 11(Black)
Jaime 13(Green/Black)
Candi 8(Black)

It was great to have Jaime visit us this morning, she is a real fighter. Good Job to all the regulars for fighting for those pull-ups. Just remember everyone to keep that full ROM on every rep. Full extension at the bottom and chin over the bar trying to touch chest to bar.

9th day and OHS/SDHP

9 rounds
20 Box jumps 24"
10 deadlifts 185#
20 wall ball

Greg 32:10

5 Rounds
95# SDHP x 30
95# OHS x 15

Linda (3Rds,22#,PVC)19:59
Candi (3Rds,22#,PVC)15:Something

Lunges/KBSwings/Pull-ups

3 Rounds
Walking Lunges x40 Alternating steps
1.5 Pood KB Swings x21
Pull-ups x12

Karsten (16Kg) 9:45
Daryl (16Kg) 12:40
Troy (20lb,Blck) 16:26
Ed (16Kg,Blue) 10:35
Park (10lb,Grn) 12:43

Split Jerk 7x1

Split Jerk 1-1-1-1-1-1-1-1

Greg 115/135/145/155/165/175/185/195/205PR


Guess it's too cold to exercise.

Shoulder Press 5x5

Shoulder 5-5-5-5-5

Daryl and Karsten showed up and did the 5x5, but did not write down their numbers and I was busy working with a new person Toni.

Toni Pvc-22-32-32-32

Double Unders and Box Jump / Deadlift / Pull-ups

150 Double-Unders or 500 Singles for time.

Karsten (Singles) 4:48
Daryl (Singles) 4:59
Troy (Singles) 19:30

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Greg(155#DL) 25:50

24" inches is a big jump.

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Ed (green band)42,25/27,21/23,19/14,10/10,8 - 116,83
Madison (ModPush-ups,Ring Rows)20,27/12,20/11,15/12,16 - 65,98
Linda (ModPush-ups,Black Band)20,8/10,7/9,7/10,7/8,6 - 57,37
Candi (ModPush-ups,Black Band)20,11/10,8/11,7/12,6/10,7 - 63,39

Dips,Front Squat, SDHP

3 Rounds
Dips x21
135# Front Squat x15
45# SDHP x35

Karsten (Bar,65#)11:36
Daryl (Bar,65#)14:57
Troy (Bar,45#,22#)18:58
Greg (Jumping Ring,95#)13:45
Linda (Bar,22#,2Rds)15:28
Candi (Bar,22#,2Rds)12:40

This was an exceptionally brutal workout for everybody. Greg attempted 135#, but switched during the first round.

Deadlift/DU and Annie

7 Rounds
185# Deadlift x10
Double Unders x25

Pat (95#,x2 Singles) 10:38
Ed (135#,x2 Singles) 11:17
Madison (42#,x2 Singles) 18:07
Park (38.5#,x2 Singles) 11:33


"Annie"

50-40-30-20-10
Double Unders
Sit-ups

Greg(x3 Singles) 10:31

Intervals, C&J, and Row

20 seconds of work followed by a 10 second transition to the next exercise for 7 Rounds of

Squat
Sit-up
Back Extension

Score Lowest Rep count for each exercise.
Karsten 15/10/21
Troy 11/9/10
Candi 7/5/9
Ed 13/12/18
Madison 7/5/9(Box Squats)
Park 13/8/31

Clean and Jerk 1-1-1-1-1-1-1 reps

Greg 95-115-125-135-145-155-175f-175f-165-170
then 2K Row 7:35.4

BackSquat 5x5 and Squats and MU

Back Squat 5-5-5-5-5

Karsten 135/145/155/155/165
Troy 45/95/105/115/120
Daryl 95/105/115/120/125
Ed 155/175/185/205/210
Candi 42/42/52/62/72
Linda 22/22/22/42/42
Park(x10) 22/22/22/32/32
Maddie Assisted Squats 5x10 Box Squats 2x10

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Greg (JumpingMU)16:13

"The better part of one's life consists of his friendships."
Abraham Lincoln

Row/Sit-up and Lunge/Swing

Run 400
50 Sit-ups
Run 400
40 Sit-ups
Run 400
30 Sit-ups
Run 400
20 Sit-ups
Run 400
10 Sit-ups

Candi (Row250,25-5Sit-up)15:37
Linda (Row250,25-5Sit-up)15:51


Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Greg 5:10

Row/Push-up/Box Jump and more Fran

3 Rounds
Row 1000M
20 Push-ups
30 Box Jumps, 20"

Karsten 20:20
Troy 17:42 (2Rds)
Ed 24:51
Madison 24:10 (500M/16")
Park 20:27 (500M/16")

Fran
21-15-9
95# Thruster
Pull-ups

Greg 7:10 (75#)

Fran

"Fran"

21-15-9
95#Thruster
Pull-ups

Ed 5:29 (45#,GrnBand)
Madison 6:14 (PVC,RingRows)
Park 5:51 (PVC,Assisted)
Candi 12:17 (22#,BlkBand)
Linda 12:23 (22#,BlkBand)

Row 2K and Shoulder Press 7x1

Row 2K
Daryl 9:24.5
Karsten 8:17.0
Troy 10:14.1
Greg 7:36.3

2K is a difficult row, because it is too long for a sprint, but it's not really an endurance distance either. It is critical to pace yourself, and not begin your final sprint too soon.

Shoulder Press 1-1-1-1-1-1-1

Greg 95/105/115/125/135/145F/140F