Strength: Hang Squat Cleans

WOD

AMRAP in 20 Mins
5 hang power clean 135/95
5 front squat 135/95
10 pull-ups
20 box jumps 24/20
400 m run/ row

Open Gym: 1pm – 2:30pm

CrossFit Fishers

8th Annual Bad MoFo

8th Annual Bad Mofo 2020

Timeline

8:30am doors open

8:50am final time to pickup Event T-Shirt

9am Announce and Demo WOD 1 “FDAU”

9:05am WOD 1 / Heat 1 Junior Athletes

9:15am WOD 1 / Heat 2 Women’s Scaled

9:25am WOD 1 / Heat 3 Women’s Masters

9:35am WOD 1 / Heat 4 Men’s Masters

9:45am WOD 1 / Heat 5 Women’s RX

9:55am WOD 1 / Heat 6 Men’s RX

10:05am WOD 1 / Heat 7 Men’s RX

10:20am announce and demo WOD 2 “How Bad do U want it?”

10:25am WOD 2/ Heat 1 Junior Athletes

10:32am WOD 2/ Heat 2 Women’s Scaled

10:39am WOD 2/Heat 3 Women’s Masters

10:46am WOD 2/Heat 4 Men’s Masters

10:53am WOD 2/Heat 5 Women’s RX

11:00am WOD 2/Heat 6 Men’s RX

11:07am WOD 2/Heat 7 Men’s RX

11:15 Announce/Demo WOD 3 “Nine Lives”

11:20am WOD 3/Heat 1 Junior Athletes

11:26am WOD 3/Heat 2 Women’s Scaled

11:32am WOD 3/Heat 3 Women’s Masters

11:38am WOD 3/Heat 4 Men’s Masters

11:44am WOD 3/Heat 5 Women’s RX

11:50am WOD 3/Heat 6 Men’s RX

11:56am WOD 3/Heat 7 Men’s RX

12:15pm Final WOD Announce/Demo

12:20pm Final WOD Junior Athletes

12:26pm Final WOD Women’s Scaled

12:32pm Final WOD Women’s Masters

12:38pm Final WOD Men’s Masters

12:44 Final WOD Women’s RX

12:50 Final WOD Men’s RX

AsAwards/Pictures

Strength: Deadlifts

WOD

4 rounds
5 deadlifts 275/185
10 wall balls 20/14
15 overhead step lunges 45/25 plate
20 scissor kicks bench
25 cal row

Strength: bench press

Partner WOD

AMRAP in 16 Mins

Alt Rds
10 DB Bench Press 35/20
10 DB Bicep curls 35/20
20 v-ups
100 m run/ row

EMOTM for 18 mins

1st Min: 6 power clean 135/95 Games Style
2nd Min: 9 T2B
3rd Min 12 wall balls 20/14

Strength: Push Jerks

WOD

AMRAP In 20 Mins
400 m run/row
6 push jerks 135/95
12 box jumps 24/20
24 Double Unders

Strength: Front Squats

WOD

AMRAP in 18 Mins
8 Front Squats 135/95
8 pull-ups
10 DB Snatches 50/35
20 K2C
200 m row/run

1pm – 2:30pm Open Gym

2pm: Barbell Class with Coach Troy

9am Gunz and Bunz Class: Full

10am Team WOD Class

11:30 Mobility Class

Noon – 1pm Open Gym