BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats/Push-ups PVC Pipe Warm-up LIFT: 7 x 3 Deadlift (working between 70%-75%) *No Touch & Go *Rounded Back of any kind – NO REP (must have a flat back) SKILL/WOD: Work on your Goals! Or perform my FUN WOD.

BUY-IN: 400m Run Plyos KStar Work WOD: “Nancy” – 5RFT 400m Run 15 Overhead Squats (95/65) *Must touch your Butt to a Medicine Ball or the rep does not count! I Love You Lu XiaoJun. [youtube=http://www.youtube.com/watch?v=3y90Xo2yd38]

3 rounds of 15 KB Swings (24/16) 15 Push-ups when complete, run 400M immediately followed by 3 rounds of 15 Wall Balls (20/14) 15 Sit-ups when complete, run 400M immediately followed by 3 rounds of 15 squats 15 Box Jumps (24/20) when complete, run 400M

BUY-IN: Ladders 300m Row 2 Sets of Fence Drills Foam Roller WOD: AMRASS (?? Cutoff) Ladies vs. Men 20 Wall Ball Shots (20/14) 30 Double Unders 10 Pull-ups CASH-OUT: Core.

When doing back squats there are two distinct ways to place the bar on your back. They are known as the High Bar Back Squat and the Low Bar Back Squat.  Each one is unique in its placement of the bar and will effect your performance in different ways. In the High Bar, you will

BUY-IN: Burgener Warm-up LIFT: Max Clean (20min) 0r: 5 x 3 Cleans WOD: 4 RFT (10min) 15 Knee-to-Elbows 13 Sit-ups 11 Hollow Rocks 9 V-ups

BUY-IN: 300m Row 30 Wall Squats (:03 hold each) 20 Strict Pull-ups with Lat Activation and Hollow 5 x :15 Low Hollow Holds WOD: 4RFT (20min Cap) 15 Deadlifts (115/75) 10 Push-Presses 15 Ring Dips 10 Burpees CASH-OUT: Skill Work *Here are some pictures from the past few days!

BUY-IN: 400m Run PVC Pipe Warm-up 3 Rounds of Cindy with Lat Activation WOD: “Helen” – 3RFT (15min Cap) 400m Run 21 KB Swings (24/16kg) 12 Pull-ups CASH-OUT: 100 V-ups 100 Sky Divers This is back in the day (2008) when CrossFit was just really beginning and the CrossFit competition world we know today didn’t

Fight Gone Bad 6 will be happening this year on September 17th, 2011.  It’s an annual event where CrossFit gyms around the world perform the same workout, on the same day, for the same cause.  Today you get an experience of what FGB is really like! BUY-IN: 400m Run Plyos WOD: Fight Gone Bad 3

BUY-IN: 200m Run Plyos WOD: For Time: 800m Run 30 Ring Dips 100m KB Farmer’s Carry (32/16kg) 30 Hang Power Clean – Shoulder-to-Overhead (135/95) 100m KBFC 30 Ring Dips 800m Run