Fight Gone Bad

This is how things ended for us the last time this WOD came up. Can't wait.

"Fight Gone Bad"

Wall-balls w/ 20lbs (reps)
Push Press w/ 75lbs (reps)
Box Jumps (reps)
Sumo Dead-lift High Pull w/ 75lbs (reps)
Rowing (reps)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

"Grace"

"Grace"

30 Clean and Jerks for time (135lbs for men/95lbs for women)

For Time

Achilles, pictured above is the personal mascot of CrossFit H.I.T. and one of the meanest little pit-bulls you've ever seen.

The First Workout

This workout was the catalyst for me embracing CrossFit for myself and for my clients.

Remember free workouts every Saturday morning.