Tuesday, September 20, 2011
Strength
3×5 Back squat
Conditioning
AMRAP in 8 minutes of:
8 Med ball cleans
8 Med ball sit ups
8 Overhead walking lunges (each leg) w/ med ball
*Rx medicine ball weight is 20#/14#.
Saturday, September 17, 2011
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Friday, September 16, 2011
“Fight Gone Bad 6” is Tomorrow @ Noon.
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Rest / Make-up
Thursday, September 15, 2011
“Fight Gone Bad 6” is September 17th.
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5×5 Overhead squat
Wednesday, September 14, 2011
“Fight Gone Bad 6” is September 17th.
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The 2011 CrossFit Games Masters (ages 45-55) Chipper
For time:
10 Handstand push ups
20 Wall ball (20#/14#)
30 Toes to bar
40 Power cleans (135#/95#)
50 Burpees
60 Sumo deadlift high-pull (75#/55#)
Tuesday, September 13, 2011
“Fight Gone Bad 6” is September 17th.
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4 Rounds for time of:
Row 500m
Rest 3 minutes
Sunday, September 11, 2011
“Fight Gone Bad 6” is September 17th.
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Strength
3×5 Deadlift
Conditioning
21-15-9 reps of:
Sumo deadlift high-pull (95#/65#)
Toes to bar
