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formats

Friday 463

Published on September 25, 2009, by in WOD.

Sign up for the Fight Gone Bad Fundraiser http://www.fgb4.org/

Warm-up: 200 single jump ropes.

CrossFit: 3-mile run.

CrossFit Kids:

    Super Frogs: 3-miles.

    Leap Frogs: 3-miles.

    Tree Frogs: 2-miles.

    Tadpoles: 800 meters.

Let the healing begin, she will be ready for the the games next summer. 

IM-0001-1002001  Photo Photo 2

Yesterdays results

Thursday

 

 
formats

Thursday 462

Published on September 24, 2009, by in WOD.

Sign up for the Fight Gone Bad Fundraiser http://www.fgb4.org/

Warm-up: 30-pull-ups.

CrossFit: Skills or make-up day. High-pulls and Push-press.

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Yesterdays results

Wednesday

    

 
formats

Wednesday 461

Published on September 23, 2009, by in WOD.

Sign up for the Fight Gone Bad Fundraiser http://www.fgb4.org/

Warm-up: 20-wall ball, 20-box jumps.

CrossFit: Three rounds, 400 meter run, 20-wall-ball, 20-box jumps.

    Level-1: Men 20lbs, Women 16lbs, 24".

    Elements: 6-10lbs, 18".

CrossFit Kids:

    Super Frogs: Boys 16lbs, Girls 12lbs, 24".

    Leap Frogs: Boys 12lbs, Girls 10lbs, 24".

    Tree Frogs: 6lbs, 18", 200 runs.

    Tadpoles: Soccer Balls, 12", stairs.

The Wounded Warrior Project

Yesterdays results

Tuesday

 
formats

Tuesday 460

Published on September 22, 2009, by in WOD.

Sign up for the Fight Gone Bad Fundraiser http://www.fgb4.org/

Warm-up:  1,3,5,7 burpee box jumps, 1:00 minute rest between warm-ups.

CrossFit: 500 meter rows and burpees.

    Level-1: Five rounds, 20-burpees.

    Elements:Three rounds, 15-burpees.

CrossFit Kids:

    Super Frogs:Five rounds, 20-burpees.

    Leap Frogs:Five rounds, 20-burpees.

    Tree Frogs:Four rounds, 10-burpees.

    Tadpoles: Three rounds, stairs, 10-burpees.

Game: One legged hops relay race.

Fight Gone Bad benefit's the Athlete's for Cure Foundation and the Wounded Warrior Project. Each of the last four years these organizations have raised money to help those in need. Here is one story of how a little girl did all she could to help her daddy. 

Yesterdays results

Monday

 
formats

Monday 459

Published on September 21, 2009, by in WOD.

Sign up for the Fight Gone Bad Fundraiser http://www.fgb4.org/

Warm-up: Plank Poses, plank, one arm x2, one elbow x2, one leg x2, superman, :30 second each.

CrossFit: Five rounds of 15 toes to bar and 20 squats.

    Level-1: Five rounds.

    Elements: Knees to elbows and squats. 

CrossFit Kids:

    Super Frogs: Five rounds, toes to bar.

    Leap Frogs: Five rounds, toes to bar.

    Tree Frogs: Four rounds, toes to bar.

    Tadpoles: Three rounds, toes to bar.

Game: Bear crawl races.

Rule #1: We are only as fast as our slowest person and only as strong as our weakest link. When in doubt refer to rule #1. Take care of your teammates and your teammates will take care of you.

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