090901 – Tuesday

Monday’s WOD’s:

Level 1 CrossFit:

Skill – Deadlift

WOD: ‘Scaled’ Fight Gone Bad

3 Rounds, 1 minute per station, 1 point per rep, 1 minute break after each round (3 stations)

Deadlift (53/35#)

Box Jump (20″/16″/ or 12″)

Push Press (53/33#)

Post total points (reps) to comments.

All Levels CrossFit:

Skill -Deadlift: 3-3-2-1-1

WOD: (And the September Monthly Challenge)

“Fight Gone Bad”

3 Rounds, 1 minute per station, 1 minute rest after each round.

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. 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.

Fight Gone Bad is not only our September Monthly Challenge, but it’s also the Work Out of the Day we’ll be doing on Saturday, September 26 at CrossFit North Hollywood, to benefit the Prostate Cancer Foundation and The Wounded Warrior Project. Mark you calendars, it’s going to be an event you do not want to miss out on!!! Everyone is invited!

Pnutz FGBHere lies Peanuts….he did awesome on Fight Gone Bad last night….Saturday, September 26: One Day, One Purpose, One Brutal Work Out!!