Them’s Fightin’ Words


Jeremy C is Using CrossFit to prep for his MMA Fight

Jeremy C is Using CrossFit to prep for his upcoming MMA Title Fight

WOD 1/29/10

“Fight Gone Bad”

This workout consists of 3 rounds, 5 minutes each. There are 5 stations and you will work at each station for one minute and immediately rotate to the next. After you go through each station once you will have a one minute break then repeat the cycle two more times for a total of three times at each station. The stations are as follows.

Wall-ball 20#/14#
Sumo deadlift high-pull: 75#/45#
Box Jump: 20″ box
Push-press: 75#/45#
Row: calories

This workout is scored by the total number of reps completed. 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.

If you have any further questions they will be answered during class.

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