crossfit, double unders, fight gone bad, pull-ups, push jerks, sit-ups, training, wod, workouts -

Wednesday 4.8.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 PVC Pass throughs

10 PVC OH Squats

1 Min Banded Shoulder Stretch

1 Min Plank Hold

10 Ring Rows

1 Minute Couch Stretch each leg


Strength -  Hang Power Snatches


7, 5, 3, 2, 1,1,1,1

Build to a heavy single

Challenge yourself on the higher rep rounds


WOD (Workout of the Day) 


Fight Gone Bad

3 Rounds

1 Min Pull-Ups

1 Min Sit-Ups

1 Min Push Jerks 115/85

1 Min Double Unders

Rest 1 Minute

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative


  • Our goal for this workout is to target 250-500 Reps
  • Your first round should establish a baseline estimate for your next two rounds, 80-85% max effort in your first round, this will give you an idea on what you are capable of for the second round and then push it to the limit on your last round.  It's a short FGB, make the most of it.
  • Score is total number of reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Banded or jumping Pull-ups, Lighter weight, singles x3