“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 them to comments.


or if you have not completed the following do:

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

Post loads to comments

Strength WOD: Week 2/Day 2
Shoulder Press
3×70%
3×80%
AMRAPx90%
*all precentages based on 90% of your 1 rep max

“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 them to comments.


Stregth WOD:
week 1/ day 4
Bench Press
5×65%
5×75%
AMRAPx85%
*all precentages based on 90% of your 1 rep max

Masters WOD #4


Women 45 and under/Men 50 and under


For time:
10 Handstand push-ups
20 Wall ball shots (M)20lb to 10′/(W)14lb to 9′
30 Toes-to-bar
40 Power cleans 95/135
50 Burpees
60 Sumo deadlift high-pull 55/75


For further scaling of older age groups visit Masters workouts.


Post time to comments

“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 them to comments.

Burpee challenge Day 69
Total burpees completed=2415


I think this is a great WOD to break in the new location. Don’t forget the new address is 4839 Northpark Drive across the parking lot from Ferguson plumbing.


“Fight Gone Bad!”


Three rounds of:
Wall-ball, 20 pound ball, 8/10 ft target (Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55/75 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.


Post points/burpees completed to comments

Burpee challenge Day 30
Total burpees completed=465


“Deck of cards”
Hearts=Wall ball 14/20
Diamonds=Sumo deadlift high pull 55/75
Clubs=Push press 55/75
Spades=Box jumps 20″
Jokers=Row 500m
Complete as many reps as the face value of the card. Face cards=10 Aces=11


Post time/burpees completed to comments

3 Rounds for time:
50 Sumo deadlift high pull 35/55
21 Burpees
400m run


Post times to comments

For Time
21-15-9 of
Sumo deadlift high pull
Burpees


Post time to comments

As many rounds as possible in 20mins of:
10 Sumo Deadlift High Pulls, 55/75lbs
2 Rope Climbs


Post rounds to comments