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)
Pistols (Scale to assisted pistols with a ball and a support)
Rows
Double unders
Burpees

Rest 1 minute between rounds

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The Vulcan is in a little over a week. Let me know who is running it. I’m fricken pumped.

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“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

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7. Cry with someone. It’s more healing than crying alone.

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REMINDER: we are postponing the trip to moss rock reserve.

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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;

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Who is up for a nutritional challenge in JUNE!!!!????

Post interest level or ideas in comments

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