Archive for September, 2017

Friday, September 29, 2017

Posted: September 29, 2017 by jmdimitri in WOD

For time: 

100m swim/400m run

30 Pushups

100m swim/400m run

30 Squats

100m swim/400m run

20 Pushups

100m swim/400m run

20 Squats

100m swim/400m run

10 Pushups

100m swim/400m run

10 Squats

100m swim/400m run

Thursday, September 28, 2017

Posted: September 28, 2017 by jmdimitri in WOD

Deadlift% are based off of 90% of your 1RM

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

For time:

40-30-20-10

KBS (35/55)

20-15-10-5

Pull-ups 

8-6-4-2

HSPU 

200m run/row

Wednesday, September 27, 2017

Posted: September 27, 2017 by jmdimitri in WOD

“Fight Gone Bad”

3 Rounds, For Total Reps

1 min ea station

.

Wall Balls (14/20)

SDLHP (55/75)

Box Jumps (20/24)

Push Press (55/75)

Row

Rest

The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.
When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

What makes Fight Gone Bad so…bad? Just like an MMA fight, the clock runs for five minutes each round with no stopping during those five minutes. At the top of every minute, you immediately move to a new exercise: wall-ball shots (20 pounds to a 10-foot target) are followed by sumo-deadlift high pulls (75 pounds), box jumps (20 inches), push presses (75 pounds), and rowing. Athletes have only one minute of rest between rounds. During each exercise, you’ll wonder how 60 seconds could seem so endless; during the rest phase, you’ll wonder how 60 seconds could be so short.

Tuesday, September 26, 2017

Posted: September 26, 2017 by jmdimitri in WOD

Strict Press

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

5 Rounds:

200m Run

30 Dubs 

9 Hang Pwr Cleans (95/135)

-Sc options:

-row, ski, 10/13 Cal bike

-60 singles/15 attempts

-Less weight

Oly Monday, September 25, 2017

Posted: September 25, 2017 by jmdimitri in WOD

1) 2Cln+1jerk E2MOM 16
*start @60% take small jumps up to 83%

2) OHS

4×4/75% of Sn (position>load)

Monday, September 25, 2017

Posted: September 25, 2017 by jmdimitri in WOD

Back Squat 

45%x10

55%x10

65%x10

75%x5

85%x3

95%x1+

85%x3

75%x5

For time: 

21-15-9

Front Squat (65/95)

Burpees 

T2B

200m run 

73 years young, Carl S. 

Friday, September 22, 2017

Posted: September 22, 2017 by jmdimitri in WOD

20 min any skill practice OR Bench Press 50% x 10 of last weeks 1RM

60% x 10

70% x 5

80% x 3

90% x 2

15 min amrap

10 push-ups 

10 goblet squats (35/55)

10 KB Hi-Pulls (NOT SDLHP)

100m swim/400m run