“Fight Gone Worse”
5 Rounds for Max Reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pulls
1 Minute Box Jumps
1 Minute Burpees
1 Minute Row
1 Minute Rest
There will be 3 standard scaling options a la Fight Gone Bad for this workout (further scaling will, of course, be available if needed):
Wall Ball: A) 20/10, B) 14/9, C) 10/8
Sumo Deadlift High Pulls: A) 75, B) 55, C) 35
BJ: A) 24, B) 20, C) 16
Burpees: Jump with Push-Up, Step with Push-Up, Step or Jump with No Push-Up
Row: Row, Row, Row
Rest: All athletes may choose to scale up to a techno viking dance party during the rest.
Track total reps per round. Post total reps for all 5 rounds and Rx to comments.
Week 4 of 8
Coach KHarpz at the Mid-Atlantic CrossFit Challenge
Here’s a Coach KHarpz recap of last weekend’s competition:
This past weekend at the Mid-Atlantic CrossFit Challenge was my favorite team competition yet, mostly due to our awesome team dynamic. My team was super smart about strategizing, we practiced together a lot, they were good communicators, and most importantly we laughed CONSTANTLY. There are a lot of factors that go into building a successful team, and the lessons that I took away from this weekend were valuable.
Personally, I couldn’t have been more pumped about my performance. I Power Clean and Jerked 203 lb for a 10 lb PR, handled the Rogue Worm with respect, and was conditioned enough to keep up with my teammates. We made it to the finals, and FINALLY got to put all of my Muscle-Up work to the test in competition. We finished in 10th overall of 40 teams in the Rx division. WooHOO! Looking forward to taking some time off to get stronger, work on my aerobic capacity, and focus on some other hobbies for a bit!
Nice work, Katie! Check out Instagram for more photos from the event.
Stella Z. on Mental Samurai
A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”
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Yesterday’s Results Board: Partner Metcon
When Doctors Thought “Wanderlust” Was a Psychological Condition Atlas Obscura
The Whole Is Made Better by the Start Breaking Muscle