fight gone bad

30 December 2017 – "Fight Gone Bad"

WORKOUT OF THE DAY

A) Conditioning

"Fight Gone Bad"
3 rounds, 1 minute per station, of:
Wall ball 9/6 kg
Sumo deadlift high pull (35/25 kg)
Box jump (20 inches) 
Push press (35/25 kg)
Row for calories
Rest

* Rotate immediately to the next station every 1 minute
* The clock does not stop or reset between stations.

02 June 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning
Fight Gone Bad - Championship Version
5 rounds, 1 minute per station, of:
Wall ball (9/6 kg)
Sumo Deadlift High Pull (35/25 kg)
Box Jump 20"
Push press (35/25 kg)
Row (calories)
REST

Engine Work: Aerobic Capacity

A) Conditioning: Threshold
Assault Bike
5 sets:
A1) 15 seconds max effort (record cals)
A2) Easy recovery spin until you match total calories of A1

B1) Sprint until you meet combined total of A1+A2
B2) Easy recovery spin until you match combined total calories of A1+A2+B1

C) Hard effort until you match combined total calories of A1+A2+B1+B2

– Rest 3 minutes between sets
– Not in BTWB, almost impossible to log!

05 June 2016 – Weightlifting & Engine Work meets "Fight Gone Bad"

Yes, I just used a video of a micropig dancing to Rihanna. #sorrynotsorry Time to make like the piggie and do some work!

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting
A1) Snatch: All % of 1RM Snatch

Every 90 seconds for 6 minutes (4 sets):
1 Muscle Snatch + 1 Overhead squat <70%

Immediately into…

Every 90 seconds for 6 minutes (4 sets):
2 Power Snatch @ 80-85%

Immediately into…

Every 90 seconds for 9 minutes (6 sets):
1 Snatch @ 85-90%

A2) Clean & Jerk: All at % of 1RM Clean & Jerk

Every 90 seconds for 12 minutes (8 sets):
1 Front Squat + 1 Split Jerk (racks allowed)
Sets 1&2 @ 75%
Sets 3&4 @ 80%
Sets 5&6 @ 85%
Sets 7&8 @ 85-90%
*Pause at receiving position of split jerk for 2 seconds before recovering

Immediately into...

Every 15 seconds for 2 minutes (8 sets) of:
1 Power Cleans & Push Jerk @ 70-80%

Competition Class (9.30 - 11 am)

A) Weightlifting: As Above

B) Strength: Deadlift

1x10 reps @ 55% of 1RM
1x10 reps @ 65%
1x6 reps @ 75%
1x8 reps @ 80%
1x6 reps @ 85%
1x4 reps @ 95%

- Rest 2-3 minutes between sets

Engine Work (8.30 - 9.30 am)

"Fight Gone Bad"
3 rounds, 1 minute per movement:
Wall ball (9/6 kg)
Sumo deadlift high pull (35/20 kg)
Box jump (24/20")
Push press (35/20 kg)
Row (Calories)
– Rest 1 minute –

22 Dec 2015 – Fight Gone Bad

WORKOUT OF THE DAY

3 rounds, 1 minute per station, of:
Wall Ball (9/6 kg) (10/9 ft)
Sumo Deadlift High Pull (35/25 kg) 
Box Jump (20 in)
Push Press (35/25 kg)
Row or Airdyne (calories)
– REST –

* Rotate immediately to the next station every minute, the clock does not stop or reset between stations.

30 Sept 2015 – Tabata 'Fight Gone Bad'

And you thought the Fight couldn't get worse....

WORKOUT OF THE DAY

"Tabata Fight Gone Bad"
Wall Ball (9/6 kg)
Sumo Deadlift High Pull (35/20 kg)
Box Jump (20 in) 
Push Press (35/20 kg)
Row / Airdyne (calories)

- The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
- Perform all 8 intervals on one movement before moving to the next. 
- There is no additional rest between exercises.
- Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. 
- The score is the total of the scores from the five stations.

18 July 2015 – Fight Gone Bad and our next BroSesh!

Action shot from our last BroSesh

Feel like you've been neglecting chest day lately? Craving a leg day? In dire need of shifting some serious metal?! Fear not, Bros! It's time for our next BroSesh Sunday: The Swole Edition!

Join us on Sunday 16 August from 10.30 am - Noon for our next BroSesh Sunday. Will we be doing 'The CrossFit Total'? 'The CrossFit Total II'? 'The CrossFit Football Total'? An 'Olympic Weightlifting Total'? Or some crazy hybrid of all of these?! You'll have to join in to find out!!

After the sesh, we'll all head out for a post-WOD re-fuel (location and details TBC)

*This is a free session and is only available to CrossFit 1864 members.

How you might feel on the third round of rowing....

WORKOUT OF THE DAY

"Fight Gone Bad"

3 rounds of:
Wall ball (9/6 kg)
Sumo deadlift high pull (35/25 kg)
Box jump (20 in)
Push press (35/25 kg)
Row or Assault bike (Calories)