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Fight Gone Bad!
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
FIGHT GONE BAD! BENCHMARK - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit Kids: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
FIGHT GONE BAD! BENCHMARK
Metcon
Fight Gone Bad! (3 Rounds for reps)
RX
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
INTERMEDIATE
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
BEGINNER
3 rounds for max reps of:
1:00 wall-ball shots (10/14 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (20 in)
1:00 push presses (35/45 lb)
1:00 rowing calories
Rest 1:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 15, 2022
Male Clients
1
Ryan
Lee
Open Gym - Mid Day
343 Total Reps
1) 27; 28; 24; 26; 16 2) 26; 24; 23; 24; 16 3) 24; 23; 18; 25; 19
2
Greg
Cooke
CrossFit 9:15am
338 Total Reps
27/25/27/30/17 25/20/25/25/16 22/20/22/20/17
3
Riley
Garrett
CrossFit: 5:45 PM
278 Total Reps
4
Dustin
Durbin
CrossFit 5:45am
277 Total Reps
5
Chris
Waters
Open Gym - Afternoon
234 Total Reps
234
6
Brit
Bush
CrossFit: 5:45 PM
226 Total Reps
7
Scott
Anton
CrossFit 5:45am
236 Total Reps
8
Brett
Palmer
CrossFit 5:45am
227 Total Reps
55lb box step 14 wall
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
332 Total Reps
2
Chelsea
Hanks
CrossFit: 12:00 PM
264 Total Reps
3
Nicole
Cooke
CrossFit 9:15am
249 Total Reps
First time RX and it was a 31 rep PR🎉🎉
4
Lisa
Kennedy
CrossFit: 12:00 PM
239 Total Reps
5
Sarah
Williams
CrossFit: 12:00 PM
238 Total Reps
6
Missy
Lewis
CrossFit 9:15am
230 Total Reps
14lb WB 55lb SDLHP box steps 55lB push press Bike
7
Amy
Herrington
CrossFit: 5:45 PM
225 Total Reps
10#, 55#
8
Jessica
Rivera
CrossFit: 5:45 PM
207 Total Reps
9
Rachel
Moss
CrossFit 9:15am
166 Total Reps
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