John, Bill, Jeff, Gladys, Erica
Warm Up
500m Row
WOD “Blackjack”
For Time
20 Push Ups 1 Weighted Squat (using Wall Ball)
19 Push Ups 2 Weighted Squat (using Wall Ball)
18 Push Ups 3 Weighted Squat (using Wall Ball)
Repeat pattern until
2 Push Ups 19 Weighted Squat (using Wall Ball)
1 Push Ups 20 Weighted Squat (using Wall Ball)
BONUS – 5 Pull Ups after each set of 21 movements for a total of 100 Pull Ups!
John, Bill, Jeff, Erica, Gladys, Jason
Warm Up
Gunter 400 (100 crunches, 100 Left Oblique, 100 Right Obliques, 100 Heels to Heaven)
WOD “Dirty 30”
30 Burpee’s
30 KB Swings
30 Wall Balls
30 Lunges
30 Press Press
30 Knees to Elbows
30 Evil Wheels
Bill, John, Jason, Erica
· 4 Rounds For Total Reps in 23 minutes
· 1 minute Wall Ball Shots (20/14 lb)
· 1 minute Sumo Deadlift High-Pulls (75/55 lb)
· 1 minute Box Jumps (20 in)
· 1 minute Push Press (75/55 lb)
· 1 minute Row (calories)
· 1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.
Background: 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." —MuscleAndFitness.com
Erica, Bill, John, Matty, Trevor
WOD “Erica’s WOD”
20 Min AMRAP
2 Pull Ups
4 Burpee’s
6 Deadlifts
8 Box Jumps
10 Knees to Elbows
Watch out “Fight Gone Bad” tomorrow!
John, Matty, Jason, Jeff, Erika, Danny
Ronnie came early and did the usual….”Murph”
Warm Up
500M Row
WOD - “LOREDO”
HERO WOD
· 6 Rounds For Time
· 24 Air Squats
· 24 Push-Ups
· 24 Walking Lunges
· 400 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
Bill, Erika, Matty, Jeff, John
Gladys was a little late and concentrated on Situps!
Warm Up
Gunter 400
WOD “Wall Balls”
20 Min
10 Wall Balls on the top of the minute for 20 minutes
Tim, Ann, Bill, John, Ericka, Jeff and WELCOME JASON
Warm Up
On your Own
WOD
20 min AMRAP
6 Hang Cleans
9 Push Presses
12 Pushups
