CrossFit – Tue, May 23


CrossFit – Tue, May 23


Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.

PFC CrossFit – CrossFit

WOD (4 Rounds for reps)

4 Rounds for reps

1 min Cal row

1 min Russian KB Swings 70/53

1 min burpees

1 Min Wall balls 20/14

1 min rest

WOD Guidance

Today’s workout brings back memories of the classic workout, Fight Gone Bad. Some of the movements are different, but the structure is very similar.

Expect to come out hot in the first round; pay attention to the number of reps you accumulate and try and maintain those reps for all 4 rounds.

The row is a good place to recover if needed because pushing the pace does not yield a good return on reps as some of the other movements. You are better off saving that push for one of the other movements where you can be better rewarded for your effort.

The KB and wall ball loads should allow you to move for the majority of the minute. Try not to put either down for the entire minute.

Have a goal for each exercise. Shoot for around 10-15 calories on the rower, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots.

If you need more rest, slow your pace on a couple of movements, but try not to completely come to a halt. Simply move slower and breathe.

Cool Down


1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves