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
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
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
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)
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
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
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