Friday 140704
There will be one class offered at 9am today. All other classes are canceled.
HAPPY 4th of JULY!
“Fight Gone Bad” (Championship bout style; five 5-minute rounds)
Five rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (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.
Post score to responses.
Compare to May 4, 2013.
Just some videos to help with FGB!
This video is explained by Greg Glassman
http://youtu.be/DC19O4cgvp4
Hopefully this videos motivates
http://Vimeo.com/35103622
Good luck and have a safe Fourth of July.
This video is an explaination about FGB by Glassman
http://youtu.be/DC19O4cgvp4
Hopefully this one motivates for FGB.
http://vimeo.com/35103622
4 rds for time of:
50 single unders
40 walking lunge steps
30 shoulder to overhead 15# dumb bells
Time = 15:30
Strength: Dead lifts
5@125
3@135
2@165
2@185
1@195
1@205
1@215
Fight Gone Bad 5 round championship bout 367 total
Happy Independence Day!
🇺🇸🇺🇸🇺🇸🇺🇸
Fight Gone Bad Championship Style
Row 19/16/11/15/17
WB 17/18/15/15/14
SDHP 12/15/10/12/7
BJ 23/16/13/13/10
PP 20/18/20/17/18
Total
381
243 (PR for 3 rounds by 21 reps)
Good job Nicole, very impressive, and thanks for not letting me tap out.
Everyone have a safe 4th. Keep your fingers.
FGB 5 rounds
WB 20/17/15/19/12
SDHP 20/18/15/13/15
BJ 25/20/20/18/20
PP 20/15/15/16/20
Row 12/11/12/10/11
Total 409
Fgb
Wb 13,11,8,10,10
Sdhp 30,23,20,20,20
Bj 17,19,13,15,10
Pp. 23,20,20,15,20
Row 18,10,11,10,10
Total: 396
Happy 4th.
FGB 380 (pr)
Next time I’m doing WB first and rowing last
Thanks Ali and Karin for your encouragement 😃
488
FGB Championship Style 🙂
As Rx’d- 493
Great job this morning everyone! Thank you, Paul, for the encouragement! 🙂
Thank you so much to all our Service Men & Women who fight hard for this Country so that we can enjoy days like today. Have a happy & safe 4th of July weekend!
I was going to put all of Jim and I’s rounds but I’m too lazy.
FGB: 474
“FGB Championship Bout”
Wall ball shots: 23/23/20/20/20=106
SDHP: 20/20/20/20/20=100
Box Jump: 40/40/35/30/35=180
Push Press: 35/35/30/30/30=160
Row: 18/15/16/10/12=71
Score=617 (PR)
5 rd FGB
WB 30-25-25-21-20
SDHP 20-18-15-15-15
BJ 42-36-30-30-30
PP 25-20-20-20-21
ROW 13-11-10-8-9
Total – 529(23 off PR)
3 rd – 340(14 off PR)
FGB championship
WB – 25/20/20/18/15
SDHP – 22/20/15/16/18
BJ – 22/20/15/20/20 (terrible)
PP – 28/25/25/25/24
Row – 13/13/10/8/8
RX’d.
465.
First time doing 5 rounds
Happy 4th everybody!
Great job on all the PR’s!! Happy 4th!
FGB 362 (started with row)
150 KB Swings (55#)
If KB is dropped, do 30 double unders before picking up KB again
10:51
WOD Rx 445
4 for the 4th Veterans day run 7am
4 miles in 32 minutes
Ran the first 3 with my sister and her husband and then did the last mile in 6:05
Crossfit reverence 9am
WOD rx’d
800 meter run
6-12-14 cuplet
HSPU
Back squat 135#
6-12-14 cuplet
30″ box jumps
squat cleans 135#
6-12-14 cuplet
over bar burpees
thrusters 135#
800 meter run
40:36