Wednesday, October 31, 2018
Tuesday, October 30, 2018
Friday, October 26, 2018
“Friday Fun” WOD
Bill and Dave enjoyed today's work.
4 movements for 10 Rounds: Bench Press and Weighted Pull Up were 'variable'; Power Clean and Weighted Sit Up were 'steady state'
Looked like this...
Bench: 10-9-8-7-6-5-4-3-2-1
Power Clean: 10 each round
Weighted Pull: 10-9-8-7-6-5-4-3-2-1
Weighted Sit Up: 10 each round
4 movements for 10 Rounds: Bench Press and Weighted Pull Up were 'variable'; Power Clean and Weighted Sit Up were 'steady state'
Looked like this...
Bench: 10-9-8-7-6-5-4-3-2-1
Power Clean: 10 each round
Weighted Pull: 10-9-8-7-6-5-4-3-2-1
Weighted Sit Up: 10 each round
Thursday, October 25, 2018
Wednesday, October 24, 2018
Wednesday “Luck of the Irish” WOD
KaBOOM! Cassie, Diamond, Dave, Brandon, Matty, Tim, Jason and Devan enjoyed experiencing this WOD today!
Tuesday, October 23, 2018
Tuesday “The Malan”
Nick gave us all a great going away gift... WOD... today!
Cash In with 35 20 lbs Wall Balls then, 10 rounds of 5 HSPUs, 10 Ring Dips, 15 Burpees and Cash Out with 35 20 lbs Wall Balls!
Cash In with 35 20 lbs Wall Balls then, 10 rounds of 5 HSPUs, 10 Ring Dips, 15 Burpees and Cash Out with 35 20 lbs Wall Balls!
Monday, October 22, 2018
Monday “Candy-Like” WOD
Looking strong Cassie, Diamond, Dave, John, Matty and Nick!
20 Chest to Bar Pull Ups, 40 Ring Push Ups and 60 Bar Front Squats... 5 RFT.
Nice.
20 Chest to Bar Pull Ups, 40 Ring Push Ups and 60 Bar Front Squats... 5 RFT.
Nice.
Friday, October 19, 2018
Thursday, October 18, 2018
Wednesday, October 17, 2018
6AM Athletes Wed 17 Oct 2018 -Fight Gone Bad
John, Brandon, Dave, Cassie
Day 2 for Dave and Cassie. Trust us - it gets better. Hang in there.
Warm Up
50 Sit Ups
PVC Stretches
WOD
"Fight Gone Bad" CrossFit Benchmark WOD
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Background: "The origin story of "Fight Gone Bad" is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.
When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. "It's like a fight gone bad," Penn replied, supplying the name for one of CrossFit's most challenging-and notorious-workouts." -MuscleAndFitness.com
Day 2 for Dave and Cassie. Trust us - it gets better. Hang in there.
Warm Up
50 Sit Ups
PVC Stretches
WOD
"Fight Gone Bad" CrossFit Benchmark WOD
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Background: "The origin story of "Fight Gone Bad" is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.
When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. "It's like a fight gone bad," Penn replied, supplying the name for one of CrossFit's most challenging-and notorious-workouts." -MuscleAndFitness.com
Tuesday, October 16, 2018
Monday, October 15, 2018
Friday, October 5, 2018
Thursday, October 4, 2018
Wednesday, October 3, 2018
Wednesday “Bad Karma II”
Nice job Anne, Tim, John, Bill and Nick.
We modified yesterday's WOD and worked in Over Head Squats and Toes to Bar!
We modified yesterday's WOD and worked in Over Head Squats and Toes to Bar!
Tuesday, October 2, 2018
Monday, October 1, 2018
Monday “30-30” WOD
Well done Matty, Bill, John and Nick-mister!
Three reps of heavy Front Squats, Military Presses and Weighted Ring Dips for 10 RFL then, Cash Out with your choice of 30 Hips2Bar, Chest2Bar, Kipping Pull Ups or Ring Rows.
Three reps of heavy Front Squats, Military Presses and Weighted Ring Dips for 10 RFL then, Cash Out with your choice of 30 Hips2Bar, Chest2Bar, Kipping Pull Ups or Ring Rows.
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