Sweet Shirt
“Bodyweight Gone Bad”
FGB style WOD. 3 rds with a one minute break between rounds. Do as many reps in one minute then move to the next station.
3 rounds of:
Knees to elbows (Scale to pick your knees up as high as possible)
Rest 1 minute between rounds
___________________________________
The Vulcan is in a little over a week. Let me know who is running it. I’m fricken pumped.
___________________________________
“Si Vis Pacem Para Bellvm” – “If you want peace then prepare for war”
What does this phrase mean to you.
WOD: “Fight Gone Bad”
3 rds with 1 min rest between:
1 min of max:
-wall ball 10ft target, 20/15 #
-sumo deadlift high pull 75 #/ 55#
-box jump 20 in
-push-press 75/55 #
-Rows
Count your reps for the round and add up all rounds at the end.
Post score and experiences to comments
Compare to 4/4/09
___________________________________________________
7. Cry with someone. It’s more healing than crying alone.
___________________________________________________
REMINDER: we are postponing the trip to moss rock reserve.
___________________________________________________
Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo .
(Double click for full screen)
Happy Birthday Bill
WU: Stretch; go through 5-10 reps of each position:
PVC Shoulder ROM Stretch
Standard OHS
Legs wide; hands close
Hands wide; legs close
hands close; legs close
WOD: Max Rows or Pull-ups in 1 min; rest 1 min
Max Push-up in 1 min; rest 1 min
Max squats in 1 min; rest 1 min
Max Sit-ups in 1 min; rest 1 min
Max Pull- ups or rows in 30 seconds; rest 30 secs
Max Push – ups in 30 sec; rest 30 secs
Max Squats in 30 sec; rest 30 sec
Max Sit-ups in 30 secs; rest 1 min
Max Pull-ups or rows in 15 secs
Max Push-ups in 15 secs
Max Squats in 15 secs
Max Sit-ups in 15 secs
Score by adding up total reps from all exercises
Post score to comments and file;
_ ____________________________________Who is up for a nutritional challenge in JUNE!!!!????
Post interest level or ideas in comments
WU: Stretch out really well, and go through the movements of the WOD
WOD: “Fight Gone Bad”
3 rds of five 1 minute stations and a 1 minute rest:
Do as many reps as possible throughout the WOD
WallBall- 20#/10#
Sumo Deadlift High Pull- 75#/45#
Box Jump
Push Press- 75#/45#
Ring Rows
Post total score in comments and the top 3 guys and girls get posted on the whiteboard.
A little rain and lightning never hurt anyone
