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Components
Fight Gone Bad
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
1/11/2019 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
51 (32/19)
Workout
1/11/2019
Warm-Up
In the classic CrossFit benchmark workout "Fight Gone Bad", athletes will spend one minute at each of the five stations with no rest between. Following the row, athletes will have one minute rest before beginning back on the Wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. Prescribed box height for all athletes is 20 inches. Stagger by two minutes if short on equipment. Or if need you can start at a different station, however it is preferred to stay in the order as prescribed if possible.
Warm-up
:30 Seconds
Plate Hops
Quad Stretch
Plank to Squat/Frog Jumps
Plate Push Presses
Active Samson
Active Spidermans
Plate High Pulls
Push-up to Down Dog
Air Squats
Plate Ground to Overhead
Side Lunges
Plate Counterbalance Squats (Press Away From Body During Squat)
2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Box Pigeon Pose
Box Supported Ankle Stretch
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.
Female RX: 14# and 55#
*Male and Female RX on box is 20in*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 11, 2019
Male Clients
1
Dontae
Smiley
12:00 PM CrossFit
333 Total Reps
ouuuuuuuuuuuuuuCH
2
Eric
Leininger
5:00 am CrossFit
319 Total Reps
3
Matt
Gideon
12:00 PM CrossFit
317 Total Reps
104,100,113
4
Zach
Sawyer
5:00 pm CrossFit
308 Total Reps
5
Adam
Budge
6:00 pm CrossFit
307 Total Reps
6
David
Guerra
5:00 am CrossFit
298 Total Reps
7
Joshua
Davis
5:00 pm CrossFit
294 Total Reps
8
Marc
Jones
5:00 am CrossFit
286 Total Reps
9
Kyle
Jones
6:00 am CrossFit
281 Total Reps
106/90/85
10
Brian
Purcell
12:00 PM CrossFit
276 Total Reps
11
Manny
Gonzalez
6:00 pm CrossFit
270 Total Reps
12
Nir
Nehory
12:00 PM CrossFit
266 Total Reps
13
Cameron
Buchman
6:00 am CrossFit
251 Total Reps
13
Dalton
Higgins
5:00 pm CrossFit
251 Total Reps
14
Private
12:00 PM CrossFit
232 Total Reps
15
Anthony
Quiroz
6:00 pm CrossFit
231 Total Reps
16
John
Curl
6:00 am CrossFit
225 Total Reps
17
Hitesh
Patel
5:00 am CrossFit
210 Total Reps
18
Ely
Ibrahim
5:00 pm CrossFit
208 Total Reps
19
Jordan
Matus
12:00 PM CrossFit
207 Total Reps
got jammed between 2 groups lol
20
David
Sposato
5:00 pm CrossFit
180 Total Reps
21
Dias
Mathew
7:00 am CrossFit
175 Total Reps
22
Reece
Moore
5:00 pm CrossFit
164 Total Reps
23
Lucas
Siqueira
12:00 PM CrossFit
321 Total Reps
Ring Rows instead of Push Press
24
Ed
Giampietro
7:00 am CrossFit
283 Total Reps
25
Jeff
Carenza
7:00 am CrossFit
276 Total Reps
dlifts and curls; no shoulders
26
Vinod
Nutakki
5:00 am CrossFit
232 Total Reps
27
Christian
Gonzalez
5:00 am CrossFit
217 Total Reps
27
Christian
Gonzalez
5:00 am CrossFit
217 Total Reps
28
David
Young
6:00 am CrossFit
187 Total Reps
29
Vamsi
Ganaraju
6:00 am CrossFit
172 Total Reps
30
Daz
Williams
6:00 am CrossFit
76 Total Reps
Female Clients
1
Kristen
Gomez
5:00 am CrossFit
313 Total Reps
2
Em
Ledford
6:00 am CrossFit
298 Total Reps
3
Desiree
Powell
5:00 pm CrossFit
290 Total Reps
20# wall ball
4
April
Gideon
6:00 pm CrossFit
272 Total Reps
5
Michelle
Purcell
6:00 am CrossFit
239 Total Reps
6
Stephanie
Carenza
5:00 am CrossFit
236 Total Reps
7
Cate
Lucio
6:00 am CrossFit
226 Total Reps
8
Lexie
Stewart
5:00 pm CrossFit
218 Total Reps
9
Cathy
Landry
12:00 PM CrossFit
275 Total Reps
modified, s dls, db pp
10
Morgan
Littauer
5:00 pm CrossFit
245 Total Reps
box step ups due to knee
11
Tammy
Carlat
7:00 am CrossFit
218 Total Reps
55#,14#, box steps
12
Shivani
Patel
5:00 am CrossFit
202 Total Reps
45 lb and 14 lb wb
13
Shannon
Poulston
5:00 pm CrossFit
200 Total Reps
14
Rachel
Taylor
5:00 am CrossFit
195 Total Reps
45#
15
Natalie
Ekema
12:00 PM CrossFit
194 Total Reps
16
Brittani
Ashley
5:00 pm CrossFit
186 Total Reps
17
Kris
Fanning
7:00 am CrossFit
183 Total Reps
55# 14#
18
Susan
Jost
5:00 am CrossFit
178 Total Reps
35, 10WB box steps
19
Elizabeth
Skillett
6:00 pm CrossFit
162 Total Reps
35#, small soft box
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