Wednesday 022019

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

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Skills Practice

Barbell Calf Smash

2 Mins. / Side


Push Press Progression:

Dip Hold

Dip n’ Drive Slow

Dip n’ Drive Fast

Full Push Press

Sumo Deadlift Progression:

Sumo Deadlift

Sumo Deadlift + Shrug (Slow)

Sumo Deadlift + Shrug (Fast)

Full Sumo Deadlift High Pull


RE-TEST from 8.27.19

Fight Gone Bad (AMRAP – Reps)

3 Rounds of:

1 Min. Wall Balls (20/14)

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

1 Min. Box Jumps (20″)

1 Min. Push Press (75/55)

1 Min. Calorie Row

REST 1 Min.


Scale, reduce weights and heights, with the focus on continuous movement and intensity.

WALL BALLS: (14/10) or (10/8)

BARBELL: (65/45) or (55/35)

BOX HEIGHT: (12) or Step Ups


“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.

1 Min. Archer Pose / Side*

* Sit in Toe Saddle Pose

1 Min. Lizard Pose / Side

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