Daily WOD
 | Sat, Aug 16 2025 |  |
| FIGHT GONE BAD | 250816 AT-HOME WOD | 250816 OPTIONAL SKILL |
FIGHT GONE BAD
(Reps, Int, Sc,  Notables 1)
3 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.
Rx2: Same as Rx'd
Rx3: 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.
-CAP benchmark for August, last tested 250424.
Planned: Sat,Aug16,2025 Thu,Apr24,2025 Mon,Dec9,2024 Sat,Oct21,2023 Wed,May29,2019| 1st | 356 Rx | Mari Wed, May 29, 2019 | | 2nd | 326 Rx | Emily S Thu, Apr 24, 2025 | | 3rd | 313 Rx | Nidia Mon, Dec 9, 2024 | | 1st | 339 Rx | Jeremy Mon, Dec 9, 2024 | | 2nd | 331 Rx | Jackson Sat, Oct 21, 2023 | | 3rd | 327 Rx | Thomas C Mon, Dec 9, 2024 |
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250816 AT-HOME WOD
(Reps)
At-home option:
3 rounds for reps:
1:00 dumbbell goblet squats (35/50 lb)
1:00 dumbbell sumo deadlift high pulls
1:00 object jumps (20/20 in)
1:00 dumbbell push presses
1:00 up-downs
– Rest 1:00 between rounds.
– Use one dumbbell.
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250816 OPTIONAL SKILL
(Check In)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
NOTES:
-For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
-To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
-To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
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