20th November, 2014


Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb./14-lb. ball, 10-ft./9-ft. target (reps)
Sumo deadlift high-pull, 75 lb./55-lb. (reps)
Box jump, 20-inch/16-inch (reps)
Push press, 75 lb./55-lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate/switch,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Compare to CrossFit Main Page 28th August, 2014

13th November, 2014


In front of a clock set for 14 minutes:

1 minute of power snatches (115lb./75lb.)
1 minute of Weighted sit-ups (45lb./25lb.)
1 minute Rest
2 minutes of power snatches (115#/75#)
2 minutes of Weighted sit-ups (45#/25#)
1 minute Rest
3 minutes of power snatches (115/75)
3 minutes of Weighted sit-ups (45/25)


Compare to CrossFit Main Page 23rd August, 2014

11th November, 2014


Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.


Compare to CrossFit Main Page 21st August, 2014