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200m run
60 second rest
200m run
60 second rest
400m run
90 second rest
400m run
90 second rest
800m run
120 second rest
800m run
Note splits and post to comments or Beyond the White Board
Thi...
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The pain you experience during "Fran" is due primarily to the fact that it is "Fran." Thrusters and pull-ups are a nasty combination, but if you don't treat it like the last workout of the Crossfit Games, then it won't kill you.
For time go through Fran ...
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4 rounds for time of: 25 Push-ups 50 Double Unders
Post total time....
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About FGB: If you participated, if you donated, if you motivated...thank you. And if you haven't had a chance to donate yet, click here.
FGB5.org will be accepting donations through October 1st, so if you haven't hit the $150 mark yet for your official...
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A huge thank you to everyone that helped make a Fight Gone Bad 5 a success! Your hard work, time, effort and donations are very very appreciated. We did a good thing -- take the time to feel good about that! We'll have pics and video up on Flickr and here...
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Well, today's the day! Crush it!
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) Row (Calories)
In this workout you move from each of five st...
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Have you been to http://mobilitywod.blogspot.com/ ? Get there! Do the mobility work. Do it do it do it. Find time. You're a CrossFitter. This is part of the deal. Don't be that guy / gal that's treating their Ferrari like a K-Car.
Deadlift 5-5-5-5-...
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Today's WOD4 rounds for time of:
20 Burpees
20 Overhead Walking Lunges 45 lbs 3 35 lbs
Post total time.
Reminder: Fight Gone Bad 5 on Saturday, September 25th Doors open 9AM - looking to do the first heat at 10AM - email us if you are coming!Chec...
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Today's WODAs many rounds as possible in 20 minutes of:
400 m Run
10 Thrusters 115 lbs / 75 lbs
20 Box Jump (24 in.)s
Post total rounds.
Reminder: Fight Gone Bad 5 on Saturday, September 25th Doors open 9AM - looking to do the first heat at 10...
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Today we bench. It will be satisfying.
Hit a set of curls at the end just to complete the picture.
Bench Press 5-5-5-5-5
Bench Press Set up via Rip
And... here is a bench press video via Dave Tate. Not Work / Family safe. At all. But ...
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Twice through:
2 minutes max calories on rower
1 minute rest
2 minutes max power cleans (155/115)
1 minute rest
2 minutes max double unders
1 minute rest
Post reps per exercise
Worth A Look:
Are you fit to fight in Worl...
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For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 55 lbs/ 35 lbs or 24kg / 16 kg
60 Sit-up
70 Burpees
Post total time.
Worth A Look - Links from around the CF Universe...
Coaching nightmare Check-in, chicken / Rehearsing ...
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Front Squat 10-10-10-10-10
Post loads to comments or Beyond The Whiteboard
Front Squat Good/Bad Bi-panel [wmv][mov]
What can we say about the front squat? Well, if you did the max-rep @ bodyweight workout last week (September 9th), you know that fron...
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For time:
Run 800 meters
95# Shoulder press, 21 reps
Run 800 meters
95# Push press, 21 reps
Run 800 meters
95# Push Jerk, 21 reps
A Magic Cooling Towel & Dave...
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"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to Feb. 19th, 2010
Scaling:
"I'm working on a prescription" Level: 50 - 75 Pull-ups 50 - 75 Push-ups 50 - 75 Sit-ups * 50 - 75 Squats *Sit ups should either be ...
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5 rounds of:
25 kettlebell swings (55/35 pounds) *
100 meter run
Rest 3 minutes between rounds
Post time for each round
* rx'd swing is the American Swing -- all the way overhead. Why? Well here's an excerpt and a link...
At CrossFit we swing th...
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21-18-15-12-9-6-3 reps of:
Overhead Squat (95/65)
Pull-ups
Post total time.
Note: advanced math skills will reveal the rep count to be 84.
Couples and Student discounts available @ CFD only....
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Clean and Jerk: 1-1-1-1-1-1-1
New Peeps will work on technique and then clean pull and go overhead in separate movements for their "workout" portion. Rep schemes and loading will be assigned.
Motivation From the 105 kg class:
Squat Prep...
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Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least numbe...
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Complete as many rounds in 30 minutes as you can of:
275 / 175 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Post total rounds....
