CrossFit WOD
EMOM – 6:00
– 3 TnG Hang Squat Clean w/ 60% of 1RM
EMOM – 12:00
– Odd: 4 TnG Power Cleans
– Even: 6 Pullup
15-12-9-6 Reps For Time:
– Toes to Bar
– Power Clean (135#/95#)
Tag: Push Press
CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 6 Minutes:
– 5 Push Presses, 95/65 pounds
– 10 Lunges
Mobility WOD
15 to 5, 5 to 15 for Time:
– Push Press (75#/55#)
– Box Jumps (24″/20″)
Fight Gone Bad
Three Rounds of 1 Minute Each:
– Wall Ball (20#/14#)
– SDHP (75#/55#)
– Box Jump(20″)
– Push Press (75#/55#)
– Rower (calories)
– Rest
“Jack”
AMRAP – 20 Minute:
– 10 Push Presses (115#/75#)
– 10 KB Swings (24kg/16kg)
– 10 Box Jump (24″/20″)
“Fight Gone Bad!”
Three Rounds For Reps:
– Wall Ball, 1 minute (20#/14#)
– Sumo Deadlift High Pull, 1 minute (75#/55#)
– Box Jump, 1 minute (20″/16″)
– Push Press, 1 minute (75#/55#)
– Row, 1 minute (Calories)
– Rest, 1 minute
For time:
– Run 400m
– 25 Push Press
– 25 Pullups
– 25 Burpees
– 25 Pullups
– 25 Push Press
– Run 400m
15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)
41Fitness will have an altered schedule from May 7 – 13. Our regular schedule will resume beginning the morning of Friday, May 14.
Altered Schedule
Friday evening: 5:30 – 7:00 p.m.
Saturday: 9:00 a.m. – noon (usual hours)
Sunday: Closed for Rest Day
Monday, Tuesday, & Thursday mornings: 5:30 – 6:30 a.m.
Wednesday morning: Closed
Monday – Thursday evenings: 5:30 – 7:00 p.m.
2010-05-07 WOD
“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]
2010-05-08 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
2010-05-10 UGS
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
2010-05-11 WOD
“Jackie”
Courtesy of CrossFit.com
For Time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
2010-05-12 UGS
5 Rounds:
– 200′ Tire Drag
– 150′ Farmers Walk
– 100′ Lunge
– 50 KB Swings
– 25 Sledge Strikes
2010-05-13
Tabata This
– Squats (8 x 20/10)
– Row (8 x 20/10)
– Pullups (8 x 20/10)
– Situps (8 x 20/10)
– Pushup (8 x 20/10)
Rest 1 minute between movements.
10 Rounds for time:
– 10 Push Presses
– 10 Double Unders