Saturday Morning Flips and Slams and Fight Night!

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A.M. WOD
5 Rounds For Time:

  • 5 Tire Flips or Deadlifts   
  • 15 Slam Ball

Team CrossFit Flagstaff Flips and Slams! (vid)

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 Evening PRE-FIGHT WOD

Almost the same workout as last time, modified for the snow at our house…

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"Feeling out period":
30 jumping pullups
any order: 30 jabs, 30 leg kicks

Stand up:
15 DL M: 225lbs F: 135lbs
any order: 30 1-2 combo, 30 hooks, 10 sprawls

Clinch:
any order: 30 elbows, 30 knees
Take down.

Ground and Pound:
30 jumping ring dips
20 db cleans with 2 x M: 35lbs, F: 20lbs
any order: 30 elbows, 60 punches, 10 moves to side control.
Submission of your choice.

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Comments

  1. Ahhhh Yeah!
    Bring the Pain Mothafreaka’s!
    I’ma knock that funny man in the carhart suit out!
    Heidi “The Hammer-Gel Humanitarian” Young-Blackgoat

  2. Heidi! My, my, you have become so aggressive, Girl! And, that is quite a handle you’ve gotten for yourself! Bring it on, Woman!!

  3. Really wish I could be there 2nite…:( Have fun without us…

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