Lights out

Lights out

Skill- 3 Rds Ground and Pound

2 Min / Round

Each athlete will go all out, 100% maximal effort punching the heavy bag while in the “Mount” position. Athletes waiting for their turn will be doing double unders or double under attempts.

 

WOD-

40 Box Jumps 24″/20″

40 Pullups

40 Push Press 105#/75#

20 Box Jumps 24″/20″

20 Pullups

20 Push Press 105#75#

10 Box Jumps 24”/20”

10 Pullups

10 Push Press 105#/75#

 

 

Wodivore Blog Sep 18, 2012

       What is the reason you have taken up CrossFit here at CFBG? Really take a second to think about what it is you want from this. What are you willing to do to reach your goals? Are you in this to lose weight, get strong, become more attractive, compete, or just feel better? Whatever the reasons for starting down this path, you’re here. Maximize your time in the box by utilizing every minute of class time whether it be asking about nutrtion or a movement you don’t feel comfortable with. I and any other trainer who in the future may coach here will be 100% dedicated to helping you achieve your true potential as an athlete. What is it that motivates you? Your friends, family, other athletes, your past, hopes for the future, a wedding? Really ask yourself these questions. What are YOU fighting for? What is it that keeps you going through the hardest of workouts? Those of you that started from the beginning are already starting to see tremendous results in strength and stamina along with lost weight and increased muscle. I didn’t do that to you, YOU DID IT. I simply wrote a workout on the board and said,” 3,2,1…GO!” You’re the ones who have put in the work day after day and have taken the steps to better your health. I’m so happy for all of you and hope you all use this blog to share with one another the importance of why you’re here at CFBG. I’m here to win the CrossFit Games. That’s my mission now! What’s yours?

Lions, Tigers, and Bear Complex oh my!

Lions, Tigers, and Bear Complex oh my!

Strength:

5×5 Bear Complex

Athletes will perform a squat clean or power clean to thruster, back rack the weight and perform another thruster 5 consecutive times.

WOD:

AMRAP Ladder in 8 min

Air squat 3,6,9,12,15 so on and so on

Burpee 3,6,9,12,15 so on and so on

Athletes will perform 3 Air Squats followed by 3 Burpees, 6 Air Squats followed by 6 Burpees, 9 Air Squats followed by 9 Burpees, as far as you can get up the ladder in 8 min.

 

Over the Hill

Over the Hill

Strength

OH Squat 5-5-5-5-5

WOD

3 Rounds for time of:

Run 800m

25 OH Squats 95#/65#

Thursday

Thursday

Skill/Strength

OH Squat Mobility

 

WOD

Seven rounds for time of:
7 Handstand push-ups

7 Thrusters 135#/95#

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

 

Wednesday

Wednesday

Strength

Weighted Pullups 5×5

Work Deadlift form

 

Wod

Five rounds for time: 
15 Deadlift, body weight
2 Rope climbs

With any remaining time in class pick another GOAT to work on.

Man Up

Man Up

For time:

50 Ground to overhead, 45# (25#)
Run 400m, 45# (25#)
75 Hand release push-ups
Run 400m, 45# (25#)
100 Air squats
Run 400m, 45# (25#)

 

I want you guys to pick a goat and work on it today. 

Monday Mayhem

Monday Mayhem

Skill/Strength

Snatch Balance- 1-1-1-1-1

 

Wod-

10-9-8-7-6-5-4-3-2-1 reps of hang snatch, 95# (65#)
1-2-3-4-5-6-7-8-9-10 reps of ring dips

TGIF

TGIF

Bench press
65% x5 reps
75% x5 reps
85% x5 reps +

Followed by:
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit-ups

Thursday

Thursday

Strength:

Shoulder press, 1-1-1-1-1
Push press, 3-3-3-3-3
Push jerk, 5-5-5-5-5

WOD:

1 mile run

50 Thrusters 95/65

1 mile run

(Every single time you drop the bar on Thrusters hit 5 Hand Release Pushups)

Lego my ego

Lego my ego

Skill- Handstand walk practice

Back squat

65% x5 reps
75% x5 reps
85% x5 reps +

Three rounds for time:

25 Deadlift, 155# (105#)
10 Burpee jump over box, 24″ (20″)