Monday 082718

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

8 Min. AMRAP, for Quality:

10 (Total) Double KB Fr. Kneel to Stand *

:20 Nose to Wall Handstand Hold

15 Double KB Sumo Deadlift *

:20 Chin Over Bar Hold (Underhand Grip)


You choose the weights.

Regular handstand holds


Wall walk to Handstand.

Supine Grip Ring Row hold to chest.


Fight Gone Bad (AMRAP – Reps)

3 Rounds:

1 Min. of: Wall Balls (20/14)

1 Min. of: Sumo Deadlift High Pulls (75/55)

1 Min. of: Box Jumps (20″)

1 Min. of: Push Press (75/55)

1 Min. of: Calorie Row

Rest 1 Min.


Wall Ball (14/10) or (10/8)

Barbell (65/45) or (55/35)

Box (12) or Step Ups

The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Mins. Puppy Dog Pose

1 Min. Supine Twist Pose / Side

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