Crossfit Fight Gone Bad was the WOD for 1/18/2013. As you may or may not know, I live out in the sticks and workout in my basement which means at times I need to substitute movements when I don't have the proper equipment. If you are attempting t...
Crossfit Fight Gone Bad was the WOD for 1/18/2013. As you may or may not know, I live out in the sticks and workout in my basement which means at times I need to substitute movements when I don't have the proper equipment. If you are attempting to do crossfit at home, you know what I mean. For the fight gone bad wod, I did not have a wall-ball and 10 ft target, nor do I have a rower. I therefore substituted 20lb thrusters and jump rope. Not quite the same, but still one heck of a workout.
Crossfit Fight Gone Bad: Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) - Sub in 20lb thursters Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) - Sub in jumping rope
For the fight gone bad workout you move from each of five exercises after a minute.The clock does not reset or stop between exercises. This is a five-minute round. After each five minute round, you are allowed a one-minute break before repeating. One point is given for each rep, except on the rower where each calorie is one point - If you are jumping rope, it is hard to gauge the number of calories burned.
