As always, we will be performing the hero WOD from HQ. “Arnie” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist
“The 3 Leaf Clover” As many rounds as possible in 11 minutes of: Pull-ups, 3 reps 6″ Deficit Handstand Push ups, 3 reps Strict Ring Dips, 3 reps Post rounds completed to comments. (All WODs are scaled at the box so that any participant of any fitness level may
Rest Day Closed
Coaches Choice – Open to the Public Holly 3 Rounds 100m Run 10 Kettlebell Swings 1.5 pood/1 pood 10 toes to bar Carla 21-15-9 Russian Kettlebell Swings 1.5 pood/1 pood Burpees Matt 50-40-30-20-10 Push ups Pull-ups Sit-ups Bobby To be determined (possibly lots of bro reps)
Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24
5 Rounds for time of: 30#/20# dumbbell strict overhead press, 30 reps Row 250m Post time to comments.
Complete as many reps as possible in 10 minutes of: 155# Front Rack Walking Lunges, 10 reps 24″ Box Jumps, 15 reps Squat, 20 reps Post reps to comments.
At CrossFit Dog Fight we always honor the hero WODs. RJ 5 rounds for time of: Run 800 meters 15-foot rope climb, 5 ascents 50 push-ups Post time to comments. Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised
Clean and Jerk 1-1-1-1-1 Post load to comments.
Rest Day Closed