Championship Fight Gone Bad 5 rounds of:Wall-ball 20Sumo deadlift high-pull 75Box Jump 20″Push-press 75Row (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. Fight Gone Bad is one of the CF benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on Cross fit.com on December 1, 2004. It was so named after BJ Penn, professional mixed martial artist, remarked that it was like a “fight gone...Read more

WWPF “Around The Horn” Teams of 3 Each Partner starts on a different station. Rotate when everyone is done the reps for each round for both workouts   10-9-8-7-6-5-4-3-2-1 Cal Row Cal ski Cal bike   3 min break   10-9-8-7-6-5-4-3-2-1 HSPU DB Clean & Jerk, 50’s/35’s C2B pull-up  Read more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   3 Rounds of:   10 Power Snatch (135/93) 20 Toes To Bar 50 Air Squats   Post Loads and Times to ZEN and Comments:  Read more

Close Grip Bench Press: 3 x 6 (increase wt from last week) Weighted Strict Pull-ups: 3 x 1   Then….   “A Whittle B-Day WOD” For Time Cash In: 82 Double Unders 30-20-10 Cal Bike Floor Press, 135/83 Bent Over Row, 135/83 Cash Out: 82 Double Unders   Finisher 38 bicep curls 38 skull crushers    Read more

Clean 2-2-2 Then……. Mamba– In honor or Kobe, Gigi, John, Alyssa, Keri, Sarah, Payton, Christina, and Ara AMRAP 18 Minutes 5 Muscle Ups 8 Power Cleans 185/123 24 Box Jumps 30/24 13 Burpees Kobe and Gigi The Mamba WOD was created by Crossfit Invictus in 2016 in honor of Kobe’s retirement.  The 13 reps were added to honor the children who passed in the helicopter crash, all of whom were 13 years old.Read more