Friday 9/29/11

WOD
For time:

Row 500 meters
2 rounds of:
50 meter tire flip
30 hang power cleans(135/95)
30 Pullups
30 Goblet squat (50/35)

Thursday 9/29/11

Don't forget to register for Paleo workshop by friday for lower rate!! You don't want to miss it!!!
WOD
For time:
100 double unders (3:1single unders)
10 Push Press (135/95)
75 double unders
15 Push press
50 double unders
20 Push press
25 double unders
25 Push press

Wednesday 9/28/11

Don't forget to register for paleo workshop. You
Will receive your packet sometime next week.
WOD
AMRAP in 15 minutes of:
20 Wall balls (18/16) 10 foot target
10 T2B

Tuesday 9/27/11

WOD:

3 rounds for time:
20 Box Jumps (24"/20")
15 Front Squat (135/95)
10 Push Press  (135/95)
____________________

50 Slam balls ( no time)

Monday 9/26/11

Don't forget to register for Intro. to paleo workshop by Friday to get a cheaper rate.

WOD
For time:
21-15-9 reps of:
Pullups
Ring Dips
Push ups

Friday 9/23/11

Don't forget to sign up for Intro. to paleo workshop by sept. 30th to get lower rate. Just click on the common sense warrior logo in upper left hand corner. It will bring you directly to registration page. You do not want to miss it. We are planning a social that night. More details to come.


WOD
"Annie"
For Time:
50-40-30-20-10 reps of:
Double unders
ab mat situps

Thursday 9/22/11

WOD
4 rounds for time:
10 Snatches (135/95)
AMRAP of Wall Balls (16/14)
score is total reps of Wall Balls

Don't forget to register for Paleo Workshop. Learn how to get the best out of you!

Wednesday 9/21/11

WOD
5 rounds For time:
400 m run
15 deadlifts
---------------
30 hollow rocks ( no time)

9/20/10

Happy Birthday Mrs. Karla
You are a hard core woman who inspires us all!
I will make you a BDay WOD when you are feeling better.

WOD
3 rounds for time:
30 Double Unders (90 singles)
30 Hand Release Push ups
30 Box Jumps (24"/20")

Monday 9/19/11

Congrats to our FGB6 team for raising and/or donating $2700 as a team. We were over $50,000 in the state of LA and 2,196,577.29 as a nation. How awesome is that?!

You did a great job rockin that WOD! So proud of you guys. You stayed focused on good execution of movements and gave it your all.

WOD
3 Rounds for time:
25 Pullups
20 KB swings (45/35)
15 Power cleans (135/95)

______________________________
100 situps (no time)

Friday 9/16/11

WOD
 AMRAP 15 minutes of:
20 double unders (60 single unders)
10 Wall Balls (16/14)
5  T2B

Thursday 9/15/11

WOD
For Time:
36-24-12-6 Reps of:
 OH Walking Lunge steps (35/25)
 Back Squat (205/135)
 HS Pushups
___________________
60 abmat situps( no time)

Hump day 9/14/11

4 days till fight gone bad
If any of you want to come and watch let me
Know I will have some tickets.

WOD
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Tuesday 9/13/11

Congrats! breaking your PR for "100 burpees"
Kevo had the most improved time of 4:22 less than last time. Go Kevo!
Wade got his first Muscle up! So Awesome
Tuesday-- WE LIFT!

WOD:
Deadlift
1-1-1-1-1-1
Finding your 1 rep max
__________________
AMRAP in 3 minutes of :
double unders

September 12, 2011

http://crossfitjenningspaleoworkshop.eventbrite.com/

Hey guys,
Here is the link to register for our upcoming paleo wellness workshop. It is October 8th, 2011 at 8am at our box. It is cheaper to register by September 30th. Check it out. We will begin a 30 day paleo challenge the following Monday as a team. Before pictures will be taken that day and you will be measured.
You don't want to miss this! I challenge you to sign up!

It's a leader board day!!

WOD:
100 Burpees for time

Sunday

Fight Gone Bad 6 Team practice wod:
3pm sunday
anyone can come and join us

Friday 9/9/11

WOD
For Time:
21-15-9 reps of:
Over head Squats (95/65)
Box Jumps (24"/20")
Toes to Bar

Thursday 9/8/11

WOD:
For time:

800 Meter row

3 Rounds :
30 Wall Balls (18/16)
20 Push ups
10 Ring Dips

600 m run

Attention: FGB6 team tshirt money is due. Also if you have not raised the 150, please understand you will be responsible for it the day of. Business sponsorships have been going well. They will be advertised at our box and on our tshirts in return. So if you have a business in mind, just ask or let me know and I can ask. Let's make this happen for a great cause and a great experience.

Wednesday 9/7/11

WOD:
15 minute AMRAP OF:
20 Jump Squats
10 Deadlifts (205/155)
_________________________
100 Flutter kicks (no time)

Basics class @ 4:30 pm
15 minute AMRAP OF:
 30 Air Squats
 15 Supermans



     

Tuesday 9/6/11

” Eva ”5 Rounds For Time:
800 Meter Run
30 Kettlebell Swings (50,35))
30 Pull Ups

HAPPY LABOR DAY

PARTNER WOD:
For time: (teams of 2, with one person working at a time)
15 handstand pushups
30 toes-to-bar
45 push press (95lb/65lb)
60 burpees
75 wallball (18lb/14lb), both 10ft target
60 burpees
45 push press (95lb/65lb)
30 toes-to-bar
15 handstand pushups
Partner's must tap hands to switch off.

Saturday

Hey guys, Due to weather there will be no classes today. Stay safe.
See you Monday AT 9am

Friday!!!! 9/2/11

WOD:
5 rounds for time:
24 pushups
12 Deadlifts (185/135)
____________________

3x1:00 minute max rep push press