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

BUY-IN: Foam Roll 500m Row 2 Sets of Fence Drills (10 reps each) 25 PVC Pipe Pass Throughs 20 PVC Pipe OHSQ WOD: “Deck of Death” (25min Cap) Hearts –

BUY-IN: 5min Jump Rope KB Skill Work 10 TGU’s (each) WOD: 15min AMRAP 8 Toe-to-Bar 10 Overhead Squats (115/75) This is original Nicole.  This is Impressive.  Don’t think so?  Try

BUY-IN: Jumping Warm-up Shoulder Mobility WOD:  You’re on a clock the entire class.  The faster you run, the more rest you get.  Your score is your total reps at the

BUY-IN: Jumping Warm-up Shoulder Mobility WOD:  You’re on a clock the entire class.  The faster you run, the more rest you get.  Your score is your total reps at the

I hope everyone had a great fourth! Now, it’s back to work… BUY-IN: 1:00 Jumping Jacks Scale: 8 – 1 Squats/Sit-ups/Push-ups #1 WOD – “Karen” (10min Cap) 150 Wall Ball