Crossfit Garage – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next movement after 1 minute. The clock does not reset or stop between exercises. One point given for each rep and 1 point per calorie rowed.

Score: total reps

– Athletes will accumulate/log 3 numbers (1 per round)

Bright Spot

Sumo Deadlift High Pull

Box Jumps

Push Press

Intended Response

Today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save ‘rest’ for the designated rest periods. This workout is intended to be ‘light and fast’. Intensity should remain high throughout the duration.

Keep a running count of reps for all 5 movements, then record during the rest period. Begin back at one for rounds 2 & 3.


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