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Fight Gone Bad

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Workout

CrossFit TW18 Staines 07/01/19

Warm-up

EMOM x 8 w/ Partner
Min 1 -- Parter 1 Rows
Min 2 -- Partner Performs Slow Reps of Movement

Air Squat - Step-up - Burpee - Empty BB Press

Prep For Metcon

Rotate through 5 reps of each movement

Benchmark

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.

Accessory

3 Sets
30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15

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

Whiteboard:

Monday, 07, January 2019

Male Clients

1

Alex
Scott

5:30pm CrossFit

323 Total Reps

1

Colby
Ellis

6:30pm CrossFit

323 Total Reps

2

Jamie
Farrugia

6:30pm CrossFit

317 Total Reps

3

Andy
Gray

7:00am CrossFit

311 Total Reps

4

Louis
Hill

6:30pm CrossFit

310 Total Reps

5

Andrew
Crane

9:30am CrossFit

302 Total Reps

5

Melissa La ...
l

6:00am CrossFit

302 Total Reps

6

Jim
Vreeland

6:00am CrossFit

298 Total Reps

7

Matt
Hamilton

9:30am CrossFit

294 Total Reps

8

Jordan
Ganley

6:30pm CrossFit

290 Total Reps

9

Craig
O'Shea

7:30pm CrossFit

266 Total Reps

10

mike
willerton

6:00am CrossFit

264 Total Reps

11

Matt
Chard

7:00am CrossFit

258 Total Reps

12

Albert
Saa-Garriga

6:30pm CrossFit

234 Total Reps

13

Ady
Griffith

5:30pm CrossFit

233 Total Reps

14

Chris
Topping

6:30pm CrossFit

224 Total Reps

15

Liam
O'shea

7:30pm CrossFit

220 Total Reps

16

Chris
Baiden

7:30pm CrossFit

216 Total Reps

17

Drax
Stan

6:00am CrossFit

215 Total Reps

18

Andrea
Paddeu

5:30pm CrossFit

201 Total Reps

19

Paul
Clough

7:30pm CrossFit

162 Total Reps

FORGOT TO COUNT FIRST ROUND

20

Bruce
Peake

5:30pm CrossFit

292 Total Reps

21

Daniel
Tate

6:00am CrossFit

284 Total Reps

22

Dan
Lynch

7:00am CrossFit

237 Total Reps

23

Alexander
Whisker

7:00am CrossFit

228 Total Reps

5kg ball

24

Brad
Green

6:00am CrossFit

226 Total Reps

25

Matt
Archer-Davis

5:30pm CrossFit

223 Total Reps

26

James
Taylor

7:30pm CrossFit

217 Total Reps

27

Rafael
Orta

6:30pm CrossFit

184 Total Reps

28

Mark
Vary

7:30pm CrossFit

162 Total Reps

Female Clients

1

Sheryl
Bradley

9:30am CrossFit

298 Total Reps

2

Fiona
Everington

9:30am CrossFit

276 Total Reps

3

Brooke
Ellis

6:30pm CrossFit

270 Total Reps

4

Adele
Langley

6:30pm CrossFit

265 Total Reps

5

Laura
Burgon

5:30pm CrossFit

263 Total Reps

6

Lorna
Butchers

6:30pm CrossFit

252 Total Reps

7

Juliana
Souza Campos

6:00am CrossFit

250 Total Reps

8

Claire
Archer-Davis

5:30pm CrossFit

248 Total Reps

9

Deborah
Tate

9:30am CrossFit

241 Total Reps

10

Rachel
Keane

9:30am CrossFit

225 Total Reps

11

Aman
Bhathal

5:30pm CrossFit

220 Total Reps

12

Rebecca
Hodges

7:30pm CrossFit

215 Total Reps

13

Siobhan
Waters

9:30am CrossFit

311 Total Reps

14

Gemma
Dore

7:00am CrossFit

302 Total Reps

Deadlifts instead of Sumo (35kg) RX for rest of WOD

15

Vicki
Everett

9:30am CrossFit

296 Total Reps

16

Jasmin
Brown

5:30pm CrossFit

285 Total Reps

17

Natalie
Fearn

5:30pm CrossFit

256 Total Reps

18

Mary
Baiden

7:30pm CrossFit

238 Total Reps

Step Ups RX Weight

19

Harvir
Kaler

6:00am CrossFit

213 Total Reps

3kg WB, 12.5kg bar

20

meeta
walia

9:30am CrossFit

0 Total Reps