FIGHT GONE BAD!!!
3 Rounds for Reps
1 Min Wall Ball
1 Min Sumo DeadLift High pull (75#/55#)
1 Min Box Jumps 20″
1 Min Push Press (75#/55#)
1 Min Max Cal. Row
1 Min REST
Time: 7:00PM …Awards will be given out at 730PM
Location: The Shim Sham Room (upstairs)
WHO: EVERYONES INVITED! Bring anyone you would like! Ages 21+ only though.
If you or your guest are under 21 years of age and wish to come please email JasonIngham@Crossfitragnarok.com
***If you’d like to check out the menu or get specific directions, just check out the website at
http://shimshamroom.com/ They have food so come hungry!
15 Mins to Establish 1 Rep Max Turkish Get Up!
5 Rounds for time
9 Pull Ups
10 Box Jumps (24/20)
11 Thrusters (45#)
Ian Daniel-1st Place @ Zombie Wods
Josh Ingham-2nd Place @ Zombie Wods
Jason Ingham-3rd Place @ Ozark Mountain Shred Fest in Missouri
So proud of you and to the rest of the gym for doing so well this weekend, Matt H, Pete, Sherry, Ben and Taylor. Thanks to all of the rest of you for your support!
75% for every rep
3 Rounds for time of
5 Dead Lifts 315#/225#
12 Toes to Bar
15 Hand Release Pushups
*** DEADLIFTS—> you should not START the wod by having to drop the DL bar from the waist after each lift… Keep back straight… if you arent able to safely lift the Rx wait please scale!!
Turkish Get Up
20 Mins to Find 1 Rep Max
Run 600 Meter run
26 Kettlebell Swings (80#/53#)
3 Rounds of
12 Toes to bar
10 push ups
4 Thrusters (155# / 105#)
26 KettleBell Swings
600 Meter Run