WOD 090926

"Fight Gone Bad"!

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

8AM 9AM 10AM CrossFit Solano
   

"Fallen Four" Tribute WOD, done in teams of 2 to 4 people:

400m Heavy Bag Team Run (80#)
20 pull ups
20 push ups
20 sit ups
20 squats

400m Heavy Bag Team Run
20 burpees
20 box jumps
20 walking lunges
20 Push Press (75#m/55#w)

400m Heavy Bag Team Run
20 pull ups
20 push ups
20 sit ups
20 squats

400m Heavy Bag Team Run
20 burpees
20 box jumps
20 walking lunges
20 Push Press (75#/55#w)

*Advanced will do 20 reps and intermediate will do 10 reps; each team member will complete all reps of each exercise before advancing to the next round.  Team Members should share responsibility of caring the heavy bag while on the run.  Heavy bag can be scaled to 20# medicine ball or lighter.

**If you are feeling extremely macho/macha on your own time bump it up to 40 Reps and Run with the Heavy Bag on your own (yeah its a chipper but if you're ever in the need of some self punishment this will do the trick!)

Saturday 090410

Three rounds for time of:
30 Kettlebell SDHP 2P/1.5P
21 Burpees
Run 400 meters

Post time to comments.

If you want to donate directly to the trust funds that have been established:

Three trust funds have been set up to help the families of three of the slain officers. Checks can be made out to Dunakin Children's Family Trust, Romans Children's Family Trust and Sakai Family Trust. The checks can be mailed to the Oakland Police Officers Association, Attn: Renee Hassna, 555 Fifth St,, Oakland CA 94607.

Wire transfers can be made directly to Merrill Lynch accounts for the three families: Dunakin Children's Family Trust, a/c #204-04065; Romans Children's Family Trust, a/c #204-04066; Sakai Family Trust, a/c #204-04064.

Saturday Workout Details

"OPD"

Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24"
40 push presses @ 115#/85#
Run 400m

The number 4 is prominent, in honor of the four who were killed in the line of duty: Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.

There will be as many heats as needed to get through the workout, and the first heat will be shortly after 9 AM.

Scaling of loads and reps is allowed. This is a workout that anyone can do.

Saturday 090328

Clean and Front squat 1-1-1-1-1 reps

The athlete will clean the weight from the ground to rack position and perform two front squats. That is one rep.

Example at 1:16

Post loads to comments.

Enlarge image

Caddy - Kosice, Slovakia

CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]

Coach Greg Glassman, along with Captain Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.