Five rounds for max reps of:
Body weight bench press
Todays WOD is a variation of “Cindy”
AMRAP 20 Minutes of
3 Rounds of Cindy
3 reps Heavy Deadlift
Cindy consists of:
10 Push ups
We will scale the 5,10,15 to 3,6,12 for those that have trouble with the pullups in order to keep you moving.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Five rounds for time of:
Run 200 meters
Tomorrow we will be doing Fight Gone Bad as our workout. Bring a friend or someone that wants to try CrossFit with you. Its fun!
400 m Run
40 Wall Balls 20 lbs
200 m Farmer’s Walk (Barbell) 75 lbs
80 Double Unders
80 Sit-up (abmat)s
200 m Overhead Walk 135 lbs
40 Weighted Step Ups Holding Dumbbells 30 lbs
400 m Run
Post total time.
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Post time to comments.
Our rope is 10.5 feet long so you will need to do additional rope climbs if you wish to do this Rx’d (7,6,5,3,2). The substitute for the rope climb will be rope pull ups or jumping rope pull ups.
Join us on October 29th as we raise money for Mammograms in Action.
Time: Registration will start at 10:00 am. At 10:30 there will be a class for anyone that doesn’t know the movements.
Sign up at:
Pre-Register for$35 – you get a t-shirt but its first come first serve so sign up today!
Day of Registration: Just give a donation
You can get people to sponsor you if you want to raise more money. Download the form and print it here http://www.mammogramsinaction.org/_forms/B4B_OFFLINE_DONATION_FORM.pdf
Post Event Party and BBQ.
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Watch the CrossFit Games on ESPN2 tomorrow night starting at 8:00 pm. Spread the word.
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
Thank you to everyone who came to the throw down yesturday. It was alot of fun and we raised $250 for the disposable heroes project.
Resting 60 seconds between sets:
Skill Work: Box Jump