Saturday June 2

Fight Gone Bad explained by Greg Glassman. The workouts origin and the stimulus behind it.


“Fight Gone Bad”
Complete as many reps as possible in 1 minute of:

Wall Balls (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps, 20″
Push Press (75, 55)
Row for calories.

Repeat for 3 rounds. There is a 1 minute rest after each round, but there is no rest between stations.

Post Scores to Comments.

Friday June 1

Team CrossFit Generate Practice Time

Future Competitors: To amp up our competition side of CrossFit it's time to practice. If competing is fun for you or you want a challenge to take your Elite Fitness to a whole new level, I am creating a Team CrossFit Practice Time at 3:00 PM Monday through Friday. 

This Practice will be a different WOD than normal class and have no dedicated coach. Therefore, all participants must meet all the following:

Must leave ego at the door.
Must be aware to when form diminishes.
Must scale at all times needed.
Must take personal responsibility for their own form.

You don't need to be able to perform kipping pull ups or all RXed just understand that you are personally responsible for you during this time.

Practice starts June 4 Monday. Find that next level!



1000 m Row

Stretch

The Big Clean Complex
 

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post Scores To Comments.

Thursday May 31

 Want faster pull ups? Have you tried the butterfly kip? Here’s Chris Spealler with a Butterfly Kipping tutorial

A reminder for the Jump Rope Seminar if you haven't signed up already it is going to be a blast and information worth while paying attention to. 

Saturdays are now Traditional Fun CrossFit Workout days. We are trying to get as much of the membership together every Saturday as possible to share in fun competition with those who you don't normally get a chance because of the various times. To make it more fun and exciting, every Saturday the WOD will be a Traditional Fun CrossFit workout. This Saturday is Fight Gone Bad. Lots of fun!    

3 Rounds Not for time

Run 200 m

10 Box Jumps

20 Wall Balls

30 Burpees

WOD

“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

 

Wednesday May 30

800 m Run 

20 Pull Ups (Enjoy the Chalk)

10 Partner Tire Flips

1. Deadlift
20 Rep Max

2. "Cucacaracha"
AMRAP 12:
21 Sumo Deadlift High Pulls (95, 65)
15 Wall Balls (20, 14)
9 Burpees

Tuesday May 29

30 Overhead Squats

20 Push Ups

40 Box Jumps

Strength WOD: 30 Clean and Jerks (135/95)

WOD

Team 10K Row
 

Teams of 3 complete 10,000 meters of rowing, 

switching athletes every 250 meters

Monday May 28

 Run 800 m 

Scorpion

Sit and Reach

Lateral Splits 

" Helen "
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53, 35)
12 Pull Ups

  "Pregame"

2 rounds NOT for time:

2 Squat Cleans 185, 115

3 Muscle ups

4 HSPU

5 T2B

6 Wall Ball

Rest 2 minutes between rounds.

This should be at a walking pace, take about 10 seconds between 
movements and focus on technique and proper positioning - not fast cycle
 times.