Daily WOD
 | Mon, Dec 9 2024 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Jun 13, 2026 at 9:00am Beach WOD |
| FIGHT GONE BAD | 241209 AT-HOME WOD | 241209 OPTIONAL STRENGTH | 241209 OPTIONAL ACCESSORY |
FIGHT GONE BAD(Reps, Int, Sc,  Notables 13 rounds for reps: 1:00 wall-ball shots (14/20 lb) (9/10 ft) 1:00 sumo deadlift high pulls (55/75 lb) 1:00 box jumps (20/20 in) 1:00 push presses (55/75 lb) 1:00 row for calories – Rest 1:00 between rounds. Intermediate: Same as Rx'd Scaled: wall ball shots (6/10 lb) (9/10 ft); sumo deadlift high pulls (35/45 lb); box step-ups (12/20 in); push presses (35/45 lb) Intended Stimulus: -15-25 reps for each movement. -High-rep, lightweight conditioning workout. -Push the pace on the row or pace based on fatigue level. -Athletes can achieve 30-50 reps on the box jumps and push presses. -Maintain full range of motion despite the volume and fast pace. -Classic CrossFit benchmark workout. -Last tested 250816.
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