April 16th, 2019


It was a Blast having these Female Ontario Provincial Boxing Champs at CFK this past weekend who were in town for a training camp.  They got to experience the WOD “Fight Gone Bad” before heading to the  National championships in Victoria April 22-28. Good luck Ladies!

Today’s WOD

4 Rounds

400m Run

20 Hang Power Snatch 75/55

15 Ring Dip

10 Box Jump 24/20

This is a longer workout with a couple of higher skill movements. Try to move from movement to movement with purpose

Score: Time on Intensity

Scaling for Intensity

  • Run / Row → Reduce Distance
  • Hang Power Snatch → Reduce Weight → American KB Swing → Russian KB Swing → KB Deadlift
  • Ring Dip → Reduce Reps → Banded Ring Dip → Ring Push Up → Tricep Push Up → From Knees → to a Box → DB Bench Press

Box Jump → Reduce Height → Step Over

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