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WOD

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🏋️CrossFit 🏋️

Fri, 5/24/2019 CrossFit
Fight Gone Bad
Benchmark WOD
"Fight Gone Bad"
3 Rounds for Reps
1 Minute Wall Balls (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (24/20)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

GENERAL
Classic CrossFit Benchmark Workout
5 minutes of work, 1 minute of rest is meant to simulate the timing of an MMA fight
Score is total reps across the 5 rounds
Keep a running count or add up reps at each station during the rest period
A few ways to approach this within each minute:
2 Rounds: 20 Seconds On, 10 Seconds Off
1 Round: 40 Seconds On, 10 Seconds On
If you’ve done it before you can also try the below:
Take your previous score and figure out what reps you need to get each round to improve
For example, if your total score was 300 reps you averaged 100 reps per round or 20 per movement
This time, pick a movement or movements to go bigger on than before
WALLBALLS, SUMO DEADLIFT HIGH PULLS, & PUSH PRESS
These are the movements we’re going to break up
Consider the 20 seconds on, 10 seconds off method
If you’re confident going bigger, try the 40 seconds on, 20 seconds off strategy
BOX JUMPS & ROW
These are the movements we’re trying to just keep moving for the whole minute
Move for the whole minute on both of these instead of going 20/10 or 40/20

💪Fit30 💪

Fri, 5/24/2019 FIT30
"Fight Gone Bad"
2 Rounds for Reps
1 Minute Wall Balls
1 Minute Kettlebell Swings
1 Minute Box Jumps
1 Minute Dumbbell Push Press
1 Minute Calorie Row
1 Minute Rest

💪FitX45 🏋️

Fri, 5/24/2019 FITX45
"Fight Gone Bad"
4 Rounds for Reps
1 Minute Wall Balls
1 Minute Kettlebell Swings
1 Minute Box Jumps
1 Minute Dumbbell Push Press
1 Minute Calorie Row
1 Minute Rest

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=05/24/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Thu, 5/23/2019 CrossFit
"Dirt Road"
3 Rounds
30 AbMat Sit-ups
15/10 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53s/35s)

2 Rounds
30 AbMat Sit-ups
15/10 Calorie Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53s/35s)

1 Rounds
30 AbMat Sit-ups
15/10 Calorie Bike
10 Strict Pull-ups

GENERAL
Longer, grunt work style workout today
Similar format to Tuesday’s workout
Use the sit-ups and pull-ups as the “breathers” that allow you to go faster on the other two movements
BIKE
Movements that surround the bike aren't that taxing on the breath
Aim to go a little faster here than you normally would
A little over a minute effort each time
STRICT PULL-UPS
3-5 sets each round is manageable across the workout
FARMERS CARRY
Try to limit these to one break
Not using the grip on the AbMat Sit-ups that follow, so we can afford to go bigger

💪Fit30 💪

Thu, 5/23/2019 FIT30
"Dirt Road"
3 Rounds
20 AbMat Sit-ups
15/10 Calorie Bike
10 Ring Rows

200 Meter Farmers Carry

2 Rounds
20 AbMat Sit-ups
15/10 Calorie Bike
10 Ring Rows

200 Meter Farmers Carry

1 Rounds
20 AbMat Sit-ups
15/10 Calorie Bike
10 Ring Rows

💪FitX45 🏋️

Thu, 5/23/2019 FITX45
"Dirt Road"
3 Rounds
30 AbMat Sit-ups
15/10 Calorie Bike
10 Ring Rows

200 Meter Farmers Carry

2 Rounds
30 AbMat Sit-ups
15/10 Calorie Bike
10 Ring Rows

200 Meter Farmers Carry

1 Rounds
30 AbMat Sit-ups
15/10 Calorie Bike
10 Ring Rows

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=05/23/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Wed, 5/22/2019 CrossFit
"Bar Star"
Teams of 2
AMRAP 7
40 Back Squats (RX 135/95, FB 155/105)
40 Back Squats (RX 155/105, FB 185/125)
AMRAP Back Squats (RX 185/125, FB 225/145)

Rest 3 Minutes

AMRAP 7
40 Push Press (RX 95/65, FB 115/75)
40 Push Press (RX 115/75, FB 135/95)
AMRAP Push Press (RX 135/95, FB 155/115)

Rest 3 Minutes

AMRAP 7
40 Deadlifts (RX 155/105, FB 185/135)
40 Deadlifts (RX 185/135, FB 225/155)
AMRAP Deadlifts (RX 225/155, FB 275/185)

GENERAL
Combining strength and conditioning with these three AMRAP 7’s
With one athlete working at a time, teams of 2 will break up reps as they see fit
Score is total reps of each movement added up together
Use multiple racks or change out weights if using different weights
BARBELLS
Back squats and push press are from the rack
Switch out before you start to struggle
Getting to the point in a set where the bar is moving slowly makes it harder to come back from
Partners can quickly change out weights after the 50 reps are completed

💪Fit30 💪

Wed, 5/22/2019 FIT30
"Bar Star"
Teams of 2
AMRAP 18*
15 Dumbbell Squats
15 Dumbbell Deadlifts
15 Dumbbell Push Press
*At the start of every minute both partners perform 3 burpees

Team score is total dumbbell reps performed.

💪FitX45 🏋️

Wed, 5/22/2019 FITX45
"Bar Star"
Teams of 2
AMRAP 25*
15 Dumbbell Squats
15 Dumbbell Deadlifts
15 Dumbbell Push Press
*At the start of every minute both partners perform 3 burpees

Team score is total dumbbell reps performed.

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=05/22/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Tue, 5/21/2019 CrossFit
Power Clean Technique
6 x 2
3 Pause* Power Clean
Build Up To Your Workout Weight

*Each pause lasts 2 seconds
Pause #1 - Knees
Pause #2 - Pockets
Pause #3 - Receiving Position

"Undercover"
3 Rounds
15 Power Cleans (115/85)
20 Pushups

Directly into...
2 Rounds
27/21 Calorie Row
75 Double-Unders

Directly into
1 Round
50/35 Calorie Bike

GENERAL
3 parts to this workout
Complete each section entirely before moving onto the next
Looking for a sub 20 minute effort
Score is total time it takes to complete the whole workout
POWER CLEANS
Choose a weight you can perform touch and go reps with
Should be able to cycle 3-5 reps per set in the workout
PUSH-UPS
Choose a variation you can complete 4-5 reps with each set
Substitutions:
Reduce Reps
Push-ups to Box or Bench
Band Assisted Push-ups
DOUBLE UNDERS
150 Total Reps in the Workout
Substitutions:
Reduce Reps
115 Single Unders

💪Fit30 💪

Tue, 5/21/2019 FIT30
"Undercover"
3 Rounds
15 Dumbbell Power Cleans
15 Pushups

Directly into...
2 Rounds
24/20 Calorie Row
100 Single-Unders

Directly into
1 Round
35/25 Calorie Bike

💪FitX45 🏋️

Tue, 5/21/2019 FITX45
"Undercover"
3 Rounds
20 Dumbbell Power Cleans
20 Pushups

Directly into...
2 Rounds
30/25 Calorie Row
125 Single-Unders

Directly into
1 Round
50/35 Calorie Bike

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=05/21/2019#autoOpenWod=t
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🏋️CrossFit 🏋️

Mon, 5/20/2019 CrossFit
"Wall Street"
3 Rounds
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wall Balls (20/14)

GENERAL
Looking for a longer workout today (25-30 Minutes)
Around 4-5 Minutes for the Runs
Around 4-5 Minutes for the Swings and Wall Balls
RUN
Use the first run as a buy-in
Taking this one a little easier gives you a better feel for the overall round of work
KETTLEBELL SWINGS & WALL BALLS
Shooting for 3-5 mini sets max within each set of 40
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 8-8-8-8-8

💪Fit30 💪

Mon, 5/20/2019 FIT30
"Wall Street"
3 Rounds
400 Meter Run
25 Kettlebell Swings
25 Wall Balls

💪FitX45 🏋️

Mon, 5/20/2019 FITX45
"Wall Street"
3 Rounds
800 Meter Run
40 Kettlebell Swings
40 Wall Balls

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=05/20/2019#autoOpenWod=t
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