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

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.

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

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)