CrossFit Shoals

Always a good idea to repeat a workout now and again so you can see how you are progressing. So today we did “Fight Gone Bad.” This workout is used every September in a CrossFit-wide charity event to raise money for the Wounded Warrior Project and Athletes for a Cure.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

For time:
100m
20 pushups
200m
20 pullups
400m
20 pullups
200m
20 pushups
100m

Finals are over at UNA

1RM Snatch

Tabata Abmat situps

20 min AMRAP
5 front squats (95, 65)
10 air squats
5 pullups

There will be no 7:30 or 8:30 classes on Monday morning!

For Time:
800m
30 KBS (1.5pd, 1pd)
30 WB (20, 15)
30 pushups
30 OHS (75, 45)
800m

1RM Jerk

10 AMRAP
5 deadlifts
5 Burpees

For running! Dead armadillo at the halfway mark!

Helen
3 rounds for time.
400m
21 KBS – 1.5 pood
12 Pull-ups

Took this one from the main site:

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

3 rounds for time:
400m – Walking lunges the first 50m and run the remaining 350
10 box jumps

Summer is well on the way. Upper 80s today. Tomorrow is forecast to be 90+. Soon the hours will change to accommodate the heat sensitive types!

WOD

For time:

21 – 15 – 9
Snatch (95, 65)
Pullups