Saturday 110917

Today is a FREE WOD.  Bring your family or friends.  If you have always wanted to try a CrossFit workout, come on in…


Fight Gone Bad Better!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
2 Pood swings OR Burpees (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

TitanFit is not a big fan of SDHP.  As such we have, for your safety, replaced them with 2 Pood KB Swings or Burpees.

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One comment on “Saturday 110917

  1. 319 with burpees instead of SDHP’s – rounds were 120, 103, 96. This was 16 reps off my PR, but that was done with 1.5 pood swings instead of SDHP’s, and burpees are much harder, so I’ll consider this a new PR.

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