Saturday 9-17-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
"FIGHT GONE BAD"!!!!!!!!!
Come Get Some!!!
Friday, September 16, 2011
Thursday, September 15, 2011
Friday 9-16-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
3rds for time
400m Run
(rest 1 minute between ea. Run)
Post average of all 3 times
If you're not coming on Saturday to do Fight Gone Bad between 10-12:00, do it today. Also, on Saturday during Fight Gone Bad, there will be a vendor on site for nutritional and skin care products.
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD:
3rds for time
400m Run
(rest 1 minute between ea. Run)
Post average of all 3 times
If you're not coming on Saturday to do Fight Gone Bad between 10-12:00, do it today. Also, on Saturday during Fight Gone Bad, there will be a vendor on site for nutritional and skin care products.
Wednesday, September 14, 2011
Thursday 9-15-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 KB Swings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Back Squat
1-1-1-1-1
WOD:
15 Thrusters (95/65)
16 Alternating Pull Ups
12 Thrusters
13 Alternating Pull Ups
9 Thrusters
10 Alternating Pull Ups
6 Thrusters
7 Alternating Pull ups
3 Thrusters
4 Alternating Pull Ups
Post Back Squat & WOD time
Warm Up:
400m Run
2rds
10 Pass Throughs
10 KB Swings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Back Squat
1-1-1-1-1
WOD:
15 Thrusters (95/65)
16 Alternating Pull Ups
12 Thrusters
13 Alternating Pull Ups
9 Thrusters
10 Alternating Pull Ups
6 Thrusters
7 Alternating Pull ups
3 Thrusters
4 Alternating Pull Ups
Post Back Squat & WOD time
Tuesday, September 13, 2011
Wednesday 9-14-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. then straighten leg out for hamstring stretch
Pretzel Stretch
Bench Press
1-1-1-1-1
then
RDL
5-5-5-5
WOD:
AMRAP in 20 Minutes
30 KB Swings (70/53)
25 Calorie Row
15 Lateral Box Jump into Burpees (24/18)
Post Bench Press & WOD time
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. then straighten leg out for hamstring stretch
Pretzel Stretch
Bench Press
1-1-1-1-1
then
RDL
5-5-5-5
WOD:
AMRAP in 20 Minutes
30 KB Swings (70/53)
25 Calorie Row
15 Lateral Box Jump into Burpees (24/18)
Post Bench Press & WOD time
FIGHT GONE BAD 6
FIGHT GONE BAD 6
SATURDAY SEPTEMBER 17
10AM TO NOON AT COUNTY LINE CROSSFIT
SIGN UP AND HELP SOME GREAT CAUSES!
COME GIVE YOUR 17 MINUTES!
Monday, September 12, 2011
Sunday, September 11, 2011
Monday Sept. 12
Warm Up:
400m Run
2rds:
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges w/5 sec hold at the bottom, then straighten leg out for hamstring stretch w/5 sec hold
Pretzle Stretch
Strength:
Clean & Jerk
2-2-2-2
WOD:
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Post Clean & Jerk & WOD time
Warm Up:
400m Run
2rds:
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges w/5 sec hold at the bottom, then straighten leg out for hamstring stretch w/5 sec hold
Pretzle Stretch
Strength:
Clean & Jerk
2-2-2-2
WOD:
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Post Clean & Jerk & WOD time
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