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

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 – Pull-ups Diamonds – Push-ups Clubs – Sit-ups Spades – Air Squats Jokers – 50 Double Unders *Face cards are 10 reps, Aces are 11.

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 it today. [youtube=http://www.youtube.com/watch?v=wjuULPqI-WY]

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 end. 400m run (3:00 Cap) Tabata Squats 400m Run < 0:20 Split (3:00 Cap) *2min Rest 4min AMRAP  Kettlebell Swings (24/16kg) *Each minute, stop and

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 end. 400m run (3:00 Cap) Tabata Squats 400m Run < 0:20 Split (3:00 Cap) *2min Rest 4min AMRAP  Kettlebell Swings (24/16kg) *Each minute, stop and

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 Shots (20/14) #2 WOD – For Time (15min Cap) 75 Front Squats (135/95) CASH-OUT: Hollow Work