Saturday, 6-21-14
Fight Gone Bad Format
3 Rounds
1 Minute Rest B/T Rounds
Score is total Reps
Row (Calories = Reps)
Weighted Overhead Walking Lunge 45/25
Sledgehammer Swings
Ab-Mat S/U’s
Tire Flips
Fight Gone Bad Format
3 Rounds
1 Minute Rest B/T Rounds
Score is total Reps
Row (Calories = Reps)
Weighted Overhead Walking Lunge 45/25
Sledgehammer Swings
Ab-Mat S/U’s
Tire Flips
Check out Saturdays photos. Please click on each photo for full size. We would to thank everyone who came down and particpated and supported the 31 HEROES WOD. The turn out was better than we had imagined. We hope everyone enjoyed themselves afterwards as well. If you are somewhat new to CrossFit the comradery and…
Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)
30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*
Strength – Push Press 3 x 1 W.O.D For time: 20 Chest to Bar Pull-ups 20 Box Jumps, 24″ box 20 Toes to Bar 80 m Overhead Walking Lunge , 45 / 35 lbs plate. 20 Toes to Bar 20 Box Jumps, 24″ box 20 Chest to Bar Pull-ups
5 Rounds: 1 Rope Climb 8 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 4 Front Squats (135/95) 2 Jerks (135/95)
1000m row buy in…. 40 PUSH JERKS 135#/95# 40 POWER CLEANS 135#/95# 40 FLOOR PRESSES 135#/95# 40 FRONT SQUATS 135#/95#