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Fight Gone Bad

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Workout

Wednesday

Warm-up

1 min couch stretch each side
1 min downdog stretch

Into..

AMRAP 5
5/5 Cossack Squats
5/5 banded strict press
10 banded high pull
5 squat jumps
5 Sumo Good mornings

Into..

Equipment prep/demo

Practice round
5-7 reps of each mvmnt
10 cal row/bike

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

*Start at different spots if it’s a big class

55lb for female

Scaled
Less weight

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, November 03, 2021

Male Clients

1

Dahlen
Wilson

8:30 AM CrossFit

320 Total Reps

2

James
Wall

4:30 PM CrossFit

307 Total Reps

3

Jason
Henry

4:30 PM CrossFit

293 Total Reps

4

EJ
Walter

4:30 PM CrossFit

276 Total Reps

5

Jason
Rabinowitz

5:00 AM CrossFit

271 Total Reps

6

Bruce
Vredenburg

5:00 AM CrossFit

228 Total Reps

dumb ass missed row R1/R2

7

Keith
Desa

5:00 AM CrossFit

211 Total Reps

8

Eli
Brewton

5:30 PM CrossFit

204 Total Reps

9

Joe
Wojnarwsky

5:30 PM CrossFit

257 Total Reps

step ups

10

James
Wells

5:00 AM CrossFit

228 Total Reps

11

Ryan
McCarthy

5:30 PM CrossFit

207 Total Reps

12

Adam
Cabrera

6:30 PM CrossFit

200 Total Reps

200

13

Gene
Waldenmaier

6:00 AM CrossFit

177 Total Reps

Female Clients

1

Sam
Quale

5:00 AM CrossFit

268 Total Reps

268

2

Ana
Pratten

4:30 PM CrossFit

251 Total Reps

3

Katie
Cuson

5:00 AM CrossFit

247 Total Reps

90/82/75

4

Jessica
Kelly

5:00 AM CrossFit

221 Total Reps

5

Lakeisha
Crouch

6:30 PM CrossFit

195 Total Reps

6

Galyn
Lacewell

8:30 AM CrossFit

261 Total Reps

7

Theresa
Becks

8:30 AM CrossFit

248 Total Reps

8

Carmen
Thompson

5:30 PM CrossFit

228 Total Reps

step ups

9

Tiara (Tee)
Kutscherenko

5:30 PM CrossFit

223 Total Reps

10

Dawn
Word

6:00 AM CrossFit

197 Total Reps

11

Sidney
Ladd

5:30 PM CrossFit

193 Total Reps

12

Jessica
Nall

8:30 AM CrossFit

186 Total Reps

15# db pp/40# sdlhp /step ups

13

Amanda
Wilson

5:30 PM CrossFit

154 Total Reps