FIGHT GONE BAD FIVE TODAY!!!!!!

Today is the day!  FGB V is here!  You can still show up to participate!  We have times open at 10 a.m. and 11 a.m. so come on over and please dontate to the fund to help out the 3 charities:  LIVESTRONG, Wounded Warrior Project and Crossfit Foundation.  Let's fill up those spaces!!!

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:


1.Wall-ball (Reps)

2.Sumo deadlift high-pull (Reps)

3.Box jump (Reps)

4.Push-press (Reps)

5.Row (Calories)

WOD Friday 9/24

Warm up
coaches choice
Skill - 10 mins
Rope climb
Hand stands

WOD - AMRAP 15

20 DU
15 push ups
20 sit ups
25 squats

WOD Thursday 9/23

Warm up
coaches choice

Skill - Row - not for time, work on technique
3 sets of 300m to 500m

Strength - Cleans
65% x 5
75% x 5
85% x 5+


WOD:
3 rounds

10 KB #54/35
12 toes to bar
15 power snatch #75/55

**Spend the rest of the day on active recovery, stretching, foam rolling & mobility**

WOD Wednesday 9/22

Warm Up
coaches choice
+  30 v- ups
Skill - Squats

65% x 5

75% x 5
85% x 5+

WOD:

3 rounds

50 meters OH walking lunges #15/25

50 sit ups (anchor feet or not, your choice)

WOD Tuesday 9/21

Warm up
Run 400m
3x
Plank hold - 1 min
10 lunges
10 back ext
10 GHD sit ups

Strength: Deadlift - using new 1RM and percentages.
65% x 5
75% x 5
85% x 5+

WOD
AMRAP 15
#95/65

7 SDLHP
7Hang Cleans
7 Push press

WOD Monday 9/20

Warm up
CFWU 3x

Starting the 2nd cycle of 5/3/1 strength! Its time to recalculate your numbers. Add five pounds to your 1RMs for cleans and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

iI your old Squat 1 rep max was 200#, add 10#, so now we will used #210 as your 1 rep max.  210 x .9 = 189, and you will use that to calculate 65%, 75% and 85%.

Strength:
Press - using new 1RM and percentages.

65% x 5
75% x 5
85% x 5+

WOD
Row 1000m
30 squats 1.5 body weight
Row 800m
20  squats 1.5 bw
row 600m
10 squats 1.5 bw