Friday, March 1 WOD

Welcome to Bring A Friend For Free Week.  Guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.

Mobility: 4 minutes on what needs it most

Skill: Review WOD Movements

WOD: “Fight Gone Bad”  3 rounds for max reps

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.  The stations are:

  • Wall-Ball: 20/14 pound ball, 10 ft target. (Reps)
  • Sumo Deadlift High-Pull: 75/55 pounds (Reps)
  • Squat to Box Jump: 20″ box (Reps)
  • Push-Press: 75/55 pounds (Reps)
  • 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.

 

 

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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