Monday 9-12-11

Group Warm Up at the beginning of class @ 10 mins

Ask coach for specific stretches for problem areas

5 mins to explain WOD

Ask coach for scaling options

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  There are three rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

We have the Fight Gone Bad fundraiser coming up this Saturday, 9-17-11. Joe and I ask that every athlete we have participate in some way. Any CrossFitter from the area that follows us, if you are reading this, we encourage you to contact us and participate. We expect to have a great turn out, participators and spectators that may have already or that plan to donate. This might not come to full fruition if we don’t all give it our all these last few day leading up to the event. If you haven’t already, find out how to register for your own fgb6 site and ask for donations. These are amazing causes we are supporting and are worthy of our efforts.