WOD
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
: Although Steve will never see this picture because he doesn't ever visit the site, I still want everyone else to know he really does workout with us. Great job Steve. It was great seeing you and Margie working out.
WOD
REST DAY
-OR-
Deadlift 5-5-5-5-5
-then-
4rds of:
100m sprints
10 pullups.
: Bad ass toys for Bad ass Girls!! Kelly and Christy pushing hard during "JIMBO".
WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
"JIMBO"
3rds of:
10 tire flip & Jump
30 sledge hammer swings (8lb sledge)
400m fire hose sprint (4" fire hose)
-then-
1000m row to finish.
Each athlete will start by flipping the tire, then jump into it, then jump out and run back around to start the next rep. After you've completed the 10 reps, you will leave the tire and run back to the starting line to grab the sledge hammer. You will run the sledge back to the tire and complete 30 full overhead swings on the tire. You will then bring the sledge back to the line and begin pulling the fire hose. When you get to the halfway point, you can either run past the line until all hose has crossed the line, or you can stand behind the line and "hand over hand" it until all hose has passed, then run back to the starting line. After all 3 rounds are done, then you will finish the WOD with a 1000m row.
: "Ok Dan here is my WOD... I want to dedicate this WOD to my brother Jim who passed away on 8/29/08 of Brain Cancer. Jim was an LA County Sheriff and he was my big bro but also my hero... The WOD is called "JIMBO".-Joe
WE ARE TRUELY HONORED TO HAVE THE OPPORTUNITY TO DEDICATE AN ANNUAL WOD TO JIM.
WOD
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Endurance Component:
Sprint/Recover:
3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off) Start next round after 10 sec rest..
All out Efforts!
: Flores doing Fran a while back. Look at that face brother!
Overhead Squatting Safely...[wmv][mov]
WOD
REST DAY
-or-
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips
: These are squat cleans...
Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]
WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings/1.5 women
Post rounds completed to comments.
: If you are unable to do a muscle up, try one of these progression moves: from the knees, elevated seated muscle up off a box or a squat Muscle up. If you are unable to do a handstand pushup: try from a box or from the assistance bands.
Muscle-Up Progression, Jeff Tucker (CFJ Preview) ...[wmv][mov]
Handstand Push-up Variations...[wmv]
Handstand (self assist)... [wmv]
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare rounds to: Thursday (06-25-09)
: Daryl practicing his one arm Squat Snatch.
Hang Power Clean... [wmv] [mov]
WOD
"Jackie"
1000m row
45lb Thrusters x 50 reps
Pullups x 30 reps
Post time to comments:
Compare times to: Friday (03-06-09)
: I switched it up from the main site, I think those that have been coming in pretty consistant, needs a break from the body movement WOD's.
Most of you already know, but as a reminder, we will be taking part in a nationwide CrossFit fundraiser, called Fight Gone Bad IV. This event is on Sept. 26th and will go on throughout the day. Any and everybody is welcomed and encouraged to bring friends and family to partake in the festivities. Here's how it will work: All those that want to do Fight Gone Bad will get a heat time and will do the WOD. We'll have a Sparklets bottle at he gym that we would like to fill up on donations, which all proceeds will go to "Wounded Warriors Project" and "Athlete's for a Cure". We will also be providing food and beverages. This is a chance for your family and friends to experience CrossFit and to support two great organizations. Please follow this link and sign up under our gym: http://www.fgb4.org/ . Click on the register link then press "I agree" then click on "join an exsisting team". Find our name and finish registration. Don't worry about donating any money right now. We have time to do this later. GO REGISTER!!!
