Saturday 9/11/2010

10 MINUTE CAP of

400m Run

THEN

AMRAP in remaining time of

5 Sumo Deadlift High Pulls 95/65

10 Double Unders

Friday 9/10/2010

Team WOD For Time

400m Run

100 Wall Balls

400m Run

100 Pull Ups

400m run

100 Burpees

400m Run

500 Heavy Single Jump Ropes

Gee thanks Jensen for bringing this one in.  We modified the actual WOD to get some HSJR's in.  Jensen is one of my old buddies from McGuire AFB, NJ.  He happened to be in town with an aircraft at the Sacramento Airshow for the weekend.

Thursday 9/9/2010

5 Rounds For Time of

250m Row

10 Front Squats 135/95

15 GHD Sit Ups

20 Box Jumps 24/20

YEEEEHAW!!!!  This was pulled from the Main Site, www.crossfit.com.  We saw this one and had to try it out.  Good job getting through it today.

Wednesday 9/8/2010

For Time

50m Overhead Walk 135/95

4 x 50m Weighted Sprints 45/25

Reset Sprint

4 x 50m Weighted Sprints 45/25

50m Overhead Walk 135/95

Tuesday 9/7/2010

3 Rounds For Time

10 Deadlifts @ 70% max

50 Double Unders

Saturday 9/4/2010

"Fight Gone Bad"

3 Rounds for Reps of

Wall Balls 20/14

Sumo Deadlift High Pulls 75/55

Box Jumps 20"

Push Press 75/55

Row for Calories

Friday 9/3/2010

"Angie"

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Thursday 9/2/2010

Press Progression

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Ah yes, a day to let those legs calm down from the Lunges on Wednesday. 

I need a definite answer on who is going to FGB 5 @ CrossFit East Sac.  We are working on t-shirts...see below...and would like to have everyone get one for the event.

Fight Gone Bad 5 T-Shirt?

Ok I tried HARD on this one, tell me what you think

Make custom t-shirts at CustomInk.com

Wednesday, September 1st

For Time:

400M Walking Lunges