WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: “GI Jane” For Time 100 Burpee Pull-ups
Archive for August, 2011
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FGB 6 Reminder!!!
August 30th, 2011 
admin 9,300 CrossFitters and 31 Kids by Scott Zagarino On August 6th 31 children lost their fathers in the same day. As it is, most of us don’t stop long enough to breathe, much less ruminate for just a second what it would be like at 10-years old to watch as two uniformed men inform your [...]
WOD 8/30
August 30th, 2011 admin WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: “Diane” 21-15-9 reps of: DeadLift #225/#185 HandStand Push-ups
WOD 8/29
August 29th, 2011 admin WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: “Helen” 3 rounds for Time: 400m Run 21- KB Swings 1.5pood 12- Pull-ups
WOD 8/26
August 26th, 2011 admin WARM UP: 250m Row 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: For Time: 3K Run The Run Route is drawn on the White Board!!!
CrossFit_FGB6_SOWF_4.mov video/quicktime Object
August 25th, 2011 admin CrossFit_FGB6_SOWF_4.mov video/quicktime Object.
WOD 8/25
August 25th, 2011 admin WARM UP: 250m Row 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: For Time: 100- Push-ups 75- Dumbbell Thrusters #25/45 50- Double Unders 25- GHD Sit-ups
WOD 8/24
August 24th, 2011 admin WARM UP: 250m Row 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: 12 Min AMRAP 10m- Overhead Barbell Walk #45/75 5- Ab Rollers with Barbell 5- Knees to Elbows 10- Mountain Climbers (4 count)
WOD 8/23
August 23rd, 2011 admin WARM UP: 250m Row 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups Skill Work: Squat Clinic WOD: Strength!!! Press 5-5-5-5-5 Then: Snatch Practice
