ROD 090110


Wednesday, 01Sept10


Fight Gone Bad

This is a classic “CrossFit” workout designed for BJ Penn, UFC/MMA fighter, in preparation for an important fight. This workout consists of…

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20? box
Push-press, 75 pounds


Don’t ever give up on something or someone that you can’t go a full day without thinking about.”


This is another CrossFit classic, “Fran”.  This is a challenging workout that tests the strength, speed and endurance of an individual. How fast can you perform a “Fran”?

The prescription of “Fran” is…

21 – 15 – 9 reps of:   95# Thrusters & Pull-ups. Try it.

Or this version of just “regular” Crossfitters…