Warm Up:
3:00 Jump Rope

3 Rds.
30′ Inchworm
30′ Bear Crawl
10 Air Squats
10 Sit Ups
10 Lunges

Skill:
Deadlift
Front Squat

WOD:
3 Rds
500m Row
15 Deadlifts (155/115)
10 Push-Ups
20 Lunges

Warm-up:
400 m Run

3 rds
10 push-ups
10 sit-ups
10 squats
10 pass thrus

Skill:
Press

WOD:
For time:
Overhead Press x 30 @ 45/35
Row 250m
Overhead Press x 20 @ 45/35
Row 500m
Overhead Press x 10 @45/35
Row 1000m

This is a strict press, no hips so scale as needed to eliminate the need to use a push press or push jerk.

Skill:
Air Squat

Wod:
3 rds for time:
800 m Run
50 air squats

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

It’s almost time for Fight Gone Bad. Can’t wait to see the CrossFit East fam tomorrow morning. Last time the fam got together it was a blast at the beach.

Main site WOD
For time:
135 lb Squat clean x 10
50 GHD Sit-ups
135 lb Squat clean x 8
40 GHD Sit-ups
135 lb Squat clean x 6
30 GHD Sit-ups
135 lb Squat clean x 4
20 GHD Sit-ups
135 lb Squat clean x 2
10 GHD Sit-ups

Join the CrossFit East Family at Amelia Island for FGB4 Saturday at 9:00 am. It will be an awesome event full of camraderie, competition, and fun. Not to mention one heck of a workout.

We will be crushing WOD’s soon…

WOD’s coming soon…