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Archive for May, 2018

Saturday 5.26.2018

Saturday 5.26.2018 Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run

Friday 5.25.2018

Friday 5.25.2018 Complete as many rounds and reps as possible in 8-minutes 5-Turkish Get Ups 10-Weighted Sit Ups 5-Kettlebell Windmills Alternate Right Arm and Left Arm Per Round

Thursday 5.24.2018

Thursday 5.24.2018 21-15-9 Ring Dips Row for Calories Every minute on the minute starting at 0:00, complete 5-Burpees TIME CAP: 10-minutes

Wednesday 5.23.2018

Wednesday 5.23.2018 Complete as many rounds as possible in 20–minutes Run 400m Rest = 400m time

Monday 5.21.2018

Monday 5.21.2018 5 Rounds 10 Strict Handstand Push-ups 10 Squat Cleans, 155/105 TIME CAP: 16-minutes

Sunday 5.20.2018

Sunday 5.20.2018 Rest Day Closed

Friday 5.18.2018

Friday 5.18.2018 3 rounds for time Double Unders, 50-reps Wall Ball Shots 50-reps, 10’/9′ & 20-lbs/14-lbs TIME CAP:12-minutes

Wednesday 5.16.2018

Wednesday 5.16.2018 4 rounds for time of: •60-second handstand hold •60-second static hang •15 dumbbell shoulder presses •15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups TIME CAP: 30-minute

Monday 5.14.2018

Monday 5.14.2018 Complete as many rounds as possible in 20 minutes of: • 5 pull-ups • 10 push-ups • 15 squats • 5 pull-ups • 10 thrusters, 95/65 lb.

Thursday 5.10.2018

Thursday 5.10.2018 For time: 100 Double Unders 50 Calorie Assault Bike 25 Burpee Box Jump Over 80 Double Unders 40 Calorie Assault Bike 20 Burpee Box Jump Over 60 Double Unders 30 Calorie Assault Bike 15 Burpee Box Jump Over Time Cap: 22-minutes

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