Workout
1. Row 500m
2. 21-15-9
– Deadlifts
– Burpees
3. Row 500m
Category: Workouts
Categories
2009-11-30 UGS WOD
Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)
Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat
4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups
5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes
5K Run
“Turkey Trot”
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
Pushup Breathing Ladder
Work to failure three times:
– 1 Pushup, 1 Breath for Rest
– 2 Pushups, 2 Breaths for Rest
– 3 Pushups, 3 Breaths for Rest
– 4 Pushups, 4 Breaths for Rest
– etc.
Rest for three to five minutes between sets.
“Chelsea”
Courtesy of CrossFit.com
30 Minutes, on the minute do:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Note: Perform 8 situps in place of pullups if you are doing this one at home and do not have access to a pullup bar.
Categories
2009-11-25 UGS WOD
Warmup
– Row 500m
– Hip Mobility
– 200′ Tire Drag
Tire Flips
– 3 x 5 Tire Flips (2 minutes rest before each set)
Squats
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)
Categories
2009-11-24 UGS WOD
Warmup
– Row 500m
– Shoulder Mobility
– 10 Sandbag Clean and Press w/ Squat Drop
Weighted Pullups
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (2 minutes rest before each set)
Standing Press
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)
“Fight Gone Bad”
Courtesy of CrossFit.com
3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:
– Wall Ball (10′; 20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row
Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.
Post your FGB score to Comments.
Why is it called “Fight Gone Bad”? Watch explanation and demo – [wmv][mov]
Warmup
– Row 500m
– Shoulder Mobility
– Hip Mobility
3 Rounds:
– 15 KB Swings
– 10 KB Sumo Deadlift High Pulls (SDHP)
– 5 KB Goblet Squats
CrossFit Total
Back Squat, 3 x 1RM
Shoulder Press, 3 x 1RM
Deadlift, 3 x 1 RM
The sum of your best three attempts of the Back Squat, Shoulder Press and Deadlift is your CrossFit Total.
Post your Total to comments.
Article: The CrossFit Total by Mark Rippetoe