There is a new sheriff in town this month, so strap your boots.
12 min amrap
5 deadlifts RX'd Men 135 Women 95
10 push ups
15 k2c (knees to chest)
then pair up,
5x5 deadlifts work up to one rep max..
So when you get to the box warm up and start setting up for your deadlifts..
Sunday, July 31, 2011
Thursday, July 28, 2011
Friday- 07.29.11 - WOD
5 RFT
KETTLE BELL SWINGS x 15
SIT-UPS x 15
WEIGHTED STEP-UPS x 15
200M FARMER CARRY
KETTLE BELL SWINGS x 15
SIT-UPS x 15
WEIGHTED STEP-UPS x 15
200M FARMER CARRY
Fight Gone Bad 6 (FGB6)
Hey everyone,
I want to let you know that FBG6 is coming up. We are going to be participating with about 11 other boxes in San Antonio. We had our first meeting on the 26th to start the ball rolling. I can give you some of the details now. It will be held on September 17th. It is a competion, but also alot of fun. It is a great opportunity to meet athletes from other boxes. There will be food and drink at the event. The main purpose for FBG6 is to support the Wounded Warrior Project, Live Strong, and the CrossFit Foundation. The entry fee will get you a FGB6 t-shirt and will be your donation to the cause. Put the date on your calender and I will have more info to come. We will meet again on August 8th. If you want to know more, Carol Carew, Julie and Rob Schaffer, and Coach Brent participated in the event last year.
Just so you know, there will be a scaled version and the RX'd version of the workout. I will have more details..Think about!
I want to let you know that FBG6 is coming up. We are going to be participating with about 11 other boxes in San Antonio. We had our first meeting on the 26th to start the ball rolling. I can give you some of the details now. It will be held on September 17th. It is a competion, but also alot of fun. It is a great opportunity to meet athletes from other boxes. There will be food and drink at the event. The main purpose for FBG6 is to support the Wounded Warrior Project, Live Strong, and the CrossFit Foundation. The entry fee will get you a FGB6 t-shirt and will be your donation to the cause. Put the date on your calender and I will have more info to come. We will meet again on August 8th. If you want to know more, Carol Carew, Julie and Rob Schaffer, and Coach Brent participated in the event last year.
Just so you know, there will be a scaled version and the RX'd version of the workout. I will have more details..Think about!
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Monday, July 25, 2011
Sunday, July 24, 2011
Friday, July 22, 2011
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Wednesday- 07.20.11 - WOD
TEAM WOD
EVERYONE 1000M ROW
20 BOX JUMPS
20 PUSH-UPS
20 KB SWINGS
20 WALL BALLS
400M RUN
EVERYONE 1000M ROW
20 BOX JUMPS
20 PUSH-UPS
20 KB SWINGS
20 WALL BALLS
400M RUN
Monday, July 18, 2011
Sunday, July 17, 2011
Thursday, July 14, 2011
Wednesday, July 13, 2011
Thursday - 7.14.11 - WOD
10 RFT
CURTIS P x 5 (115#)
DOUBLE UNDERS OR TUCK JUMPS x 20
Try Link for youtube video on Curtis P if it doesn't work search Seal Fit Curtis P on youtube.
http://www.youtube.com/watch?v=uLff8fhPIQg
CURTIS P x 5 (115#)
DOUBLE UNDERS OR TUCK JUMPS x 20
Try Link for youtube video on Curtis P if it doesn't work search Seal Fit Curtis P on youtube.
http://www.youtube.com/watch?v=uLff8fhPIQg
Tuesday, July 12, 2011
Monday, July 11, 2011
Tuesday- 07.12.11- WOD
6 Stations x 6 Minutes
Row - 6min
Wall Balls over Pull-up Bar x 10
Push-ups x 12
KB Swings x 8
KB Front Squat x 12
Row - 6min
Wall Balls over Pull-up Bar x 10
Push-ups x 12
KB Swings x 8
KB Front Squat x 12
Sunday, July 10, 2011
Thursday, July 7, 2011
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Sunday, July 3, 2011
Friday, July 1, 2011
July 4th
The box will be closed July 4th. Everyone have fun on Sunday and Monday. Stay safe and watch your diet. Schedule will be posted this weekend. Ken
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