9.30.2009

10.01.09: Daily WOD



1st of the month, please don't forget invoices are due today! (Thanks)
Dual Mod ~ WG
15 minutes AMRAP of
3 Deadlifts @ 75% of 1-RM
6 Box Jumps @ 20"
9 KTE
*Warm-up then plan your build-up sets.
*Perform AT LEAST four (4) lighter build-up sets before reaching your work weight. This is a short duration WOD and maximum intensity is required so be warm and ready!
*Example: If your 1-RM Deadlift is 300lbs you will use 225lbs (75%) for the WOD. Your build-up sets might look like this = 5 reps @ 135lbs, 5 reps @ 155lbs, 3 reps @ 185lbs, 3 reps @ 205lbs
on

9.29.2009

09.30.09: Daily WOD



Triple Mod Wednesday ~ MGW
For time:
Row 750-Meters
25 Burpees
50 Thrusters [33/45]
25 Burpees
Row 750-Meters
on

9.28.2009

09.29.09: Daily WOD



Curb push-ups suck!
**FGB Scores posted to Coaches Blog!**
"Two-4-Tuesday" Dual Mod ~ WM
AMRAP in 20 minutes of
5 CNJ @ 83/135*
Run 400-Meters
*CNJ = Clean N Jerk, any combination of clean (squat clean/power clean/hang clean) and jerk or press. The bar must come from the floor to full extension overhead on EVERY rep!
on

9.27.2009

09.28.09: Daily WOD



Fight Gone Bad IV ... One Day. One Workout. One Purpose!
Single Mod ~ G
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Scale as needed
**Sit-ups are bent-knee/feet-anchored. No GHD's until our refurbished pads arrive.
***Refer to CF HQ 09.26.09
on

9.24.2009

09.25.09: Daily WOD



Please remember what we are fighting for this Saturday!
Single Mod TGIF ~ W
Hang Power Snatch
6 x 3
*Check Coaches Blog for FGB4 Heat Assignments
on

9.23.2009

09.24.09: Daily WOD


Anyone catch our very own MK on the CrossFit Affiliate site? Awesome!!
"Thirsty Thursday"
Dual Mod ~ MG
21-18-15-12-9-6-3
D/U
Burpees
*If you don't have double unders you must sub singles @
105-90-75-60-45-30-15
on

9.22.2009

09.23.09: Daily WOD

Early post today, have a lot to do tonight - enjoy!
Don't forget tomorrow is the last day to register for FGBIV (5:00 p.m.)
*No evening classes Friday - Open House hrs 5am-to-Noon/2pm-to-5pm
Dual Mod ~ WM
For time:
40 KBS (16k/24k)
Run 200-M
20 KBS
Run 400-M
10 KBS
Run 800-M
10 WBS (14lb/20lb)
Run 400-M
20 WBS
Run 200-M
40 WBS
on

9.21.2009

09.22.09: Daily WOD

Single Mod ~ W
"The Bear"
*See video above
on

9.20.2009

09.21.09: Daily WOD



One of the ten physical skills we work on improving: ACCURACY
M-M-M-Met Con Monday!!
Row max distance (meters) in 15 minutes
on

9.17.2009

09.18.09: Daily WOD







AWESOME overhead squats today gang ... several PR's, I was VERY impressed!!!
"Happy Hour Friday"
Triple Mod ~ GMW
For time:
25 Burpees
400-Meter Run
25 1-Arm KB/DB Clean N Jerk (L & R)
1000-Meter Row
25 1-Arm KB/DB Clean N Jerk (L & R)
400-Meter Run
25 Burpees
on

9.16.2009

09.17.09: Daily WOD


Happy faces @ 6 a.m. ... Pull-Ups anyone??
Single Mod ~ W
Overhead Squat
3, 3, 3, 3, 3
Go heavy, set a 3-RM!!
Assistance Strength Work:
DB Press 4 x 10
on

9.15.2009

09.16.09: Daily WOD








How bad can 15 minutes be?? ... ask these guys, UGH!!
Single Mod ~ G
10 rds for time of
12 Squat Jumps
9 Push-Ups
6 Pull-Ups
on

9.14.2009

09.15.09: Daily WOD



Can you find our recently certified Hip Kitty and MK??? Good job ladies!!!
"Two 4 Tuesday" Dual Mod ~ WM
AMRAP in 15 minutes of
15 SDLHP @ 63/95
15 DU's
[*If you don't have double unders sub 75 single skips]
on

9.13.2009

09.14.09: Daily WOD


Single Mod Monday ~ W
Bench Press
3, 3, 3, 3, 3
Assistance Work
"Renegade Rows" w/DB or KB
4 x 10 L & R
on

9.10.2009

09.11.09: Daily WOD






Remember ....
"Danny"
AMRAP in 20 minutes of
30 box jumps
20 115lb push press
30 pull ups
on

9.09.2009

09.10.09: Daily WOD

"G-Unit" gets in some heavy deads ... AND sports the new CF socks, Yeah!!!
Triple Mod Thursday
For time:
Run 400-Meters
30 KBS @ 16-k/24-k
100-ft Walking Lunges
Run 800-Meters
100-ft Walking Lunges
30 KBS
Run 400-Meters
on

9.08.2009

09.09.09: Daily WOD

Bring your deadlifting socks ... or Gator socks :-)
Single Mod ~ W
Deadlifts
4 x 3 @ 90% of 1-RM
*Rest 3-5 min. between sets
on

9.07.2009

09.08.09: Daily WOD


Dual Mod ~ MG
AMRAP in 20 minutes of
Row 750-Meters [once]
10 Burpees
Sprint 40-Yards
on

9.06.2009

09.07.09: Daily WOD


Obscene Tee Friday ... waaaaay better than "casual Friday"
OFF ~ Rest Day
on

9.03.2009

09.04.09: Daily WOD

Time to lift some serious weight ...
Single Modality ~ W
Power Snatch
8 x 2
*Assistance Strength Work:
Snatch-Grip Deadlift
3 x 5 [add +50lbs from best Power Snatch]
on

9.02.2009

09.03.09: Daily WOD


15 rounds of:
100 yard sprints
*The focus is to run at maximal speed for all 15 sprints
*Rest 30 seconds between sprints
*Run at 90-100% effort on all sprints
Post fastest time to comments
on

9.01.2009

09.02.09: Daily WOD

We are hosting FGB IV in less than a month ... have you joined our online team yet??? Get on it!!!
Triple Mod Wednesday
For time:
Run 400-Meters
21 Thrusters @ 63/95
21 Box Jumps @ 20"
Run 400-Meters
15 Thrusters
15 Box Jumps
Run 400-Meters
9 Thrusters
9 Box Jumps
Run 400-Meters
on
Subscribe to: Posts (Atom)