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Crossfit Beyond Sport Blog

“Fight Gone Bad Style”

3 rounds, 1 min per station, of:

Wall Ball

Double Under

AbMat Sit-up

Thruster, 45/35 lbs

Toes To Sky

Rest 1 min

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“Adrian”

7 rounds for time of:

3 Forward Rolls

5 Wall Climbs

7 Toes To Bars

9 Box Jump (30 in.)s

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WOD #1

1 Mile Time Trial

1 m This is an all out effort for time

WOD #2

Death By Pull-up

With a continuously running clock perform:

1 Pull-up in the first 1 min,

2 Pull-ups in the second 1 min

3 Pull-ups in the third 1 min …

Continuing this for as long as you are able.

five min rest in between events

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3 rounds for time of:

3 Muscle-ups

20 Kettlebell Swings, 53/35 lbs

50 Double Unders

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“Jeremy”

21-15-9 reps, for time of:

Overhead Squat, 95/65 lbs

Burpee

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Workout of the Day

4 Rounds

25 Abmat Sit Ups

10 Tire Flips

100M Run

15 Pull Ups

TomFlip

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“Bradshaw”

10 rounds for time of:

3 Handstand Push Ups

6 Deadlifts, 225 lbs

 12 Pull-ups

24 Double Unders

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“Tabata This”

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

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“Diane”

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

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5 rounds for time of:

20 Box Jumps

20 Air Squats

20 Lemon Squeezers

20 Double Unders

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