Wednesday 8/17/11

Last day to register for FGB6 go to:http://fgb6.org
Don't miss out! It will be a blast and yes you can do this workout. You are a crossfitter, have some faith!
WOD
3 rounds For Time:
30 OH Walking lunge steps (35/25)
20 Pushups
10 T2B

Tuesday 8/16/11

"Suck it up, Buttercup"
WOD
For Time:
150 Wall Balls (18/16)

Monday Madness

Register for FGB6 doesn't cost you anything to sign up!

Workout of the Day21-15-9
Sumo-Deadlift High Pull 135/95#
Burpee Box Jump 24/20"

Slammin Saturday

Endurance WOD at track -8 am
Team WOD @9am @ our box
WOD:
You gotta show up to find out!

Friday 8/12/11

Saturday Team WOD (Bring a friend) It's gonna be a blast! See ya 9am at the box.
Endurance WOD at 8am at the high school track
WOD
AMRAP in 12 minutes of :
40 DU
5 Deadlifts at 80% of 1RM

Don' t forget to register for Fight Gone Bad 6. I want my team there.

Thursday

WOD
5 rounds for time:
200 meter run
24 KB Swing (35/25)
12 Push ups

Wednesday 8/10/11

WOD:
Strength: Push Press 3-3-3+ reps @ 70,80,90% of 1 RM
Mobility: 2 minute calve stretch/shoulder stretch - 1 minute
Metcon: (metabolic conditioning)
AMRAP in 12 minutes of :
 10 Thrusters (95/65)
   5 K2E
Fight Gone Bad 6 in Baton Rouge September 17th. We are going as a team and i need to know who is in.
I have flyers at the box for more info. It's gonna be a blast!