Work Out of the Day

Happy birthday to my beautiful wife! 🙂

Challenge: Tabata Double Unders

WOD: AMRAP 15 mins.
5 Power Snatch
10 KB Swing
15 Situps

Stretch/Foam Roll

Nasty Girls from Ely Albalos on Vimeo.

WOD: Nasty Girls
3 Rounds
50 Squats
7 Muscle ups
10 Hang Power Cleans

Stretch/Foam Roll

Teams of 3
Work at the same time, but not the same exercise at the same time
Get it done in any order

WOD: 3000m Row
60 Burpees
75 Jerks
90 Slam Ball
120 Lunges

Stretch/Foam Roll

Strength/Challenge: Max Back Squat

WOD: 5 Rounds
8 Ring Rows
16 V-ups
32 Double Unders

Stretch/Foam Roll

WOD: Isabel
30 Snatches

Stretch/Foam Roll

Strength: Max Press

WOD: AMRAP 15 mins.
10 Toes to Bar
10 Box Jumps
10 Pushup DB Row

Stretch/Foam Roll

Strength: 5×3 Clean

WOD: Jackie
1000m Row
50 Thrusters
30 Pullups

Stretch/Foam Roll

Strength/Challenge: Max Deadlift

WOD: AMRAP 12 mins.
1 Building Lap
10 Pushups
10 Lunges

Stretch/Foam Roll

WOD/Fundraiser: Fight Gone Bad
1 min each exercise
1 min rest between rounds

3 Rounds
Wall Ball
SDHP
Box Jump
Push Press
Row (calories)

Total Reps

Great job to all the Fight Gone Bad-asses at GymCore CrossFit and around the world! Thank you for participating in raising and contributing the money that you did, as well as, putting some sweat into this important cause.

Strength: 3×3 Back Squat or 3×3 Front Squat

Open Practice

Active Recovery