WOD

Back squat
1-1-1-1-1-1

In between sets:
1st set 10 GHD
2nd set 20 DU
3rd set 30 flutter kicks
4th set 20 DU
5th set 10 GHD

THIS IS DONE NFT. Post load.
Focus in form i.e activate your core, glutes, and try to do your DU unbroken.

Fight Gone Bad Rx:

Three round of:
• Wall Ball: 20#/14# ball, 10 ft. target (Reps)
• Sumo Deadlift High Pull: 75#/55# (Reps)
• Box Jump: 20? box (Reps)
• Push Press: 75#/55# (Reps)
• Row: Calories (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.

The workout is 17 minute long, so we will be running the WODs in heats. The first heat will start at 10:00 am. I’ll post the heat times, so please sign up for the heat. There will be 5 people per heat. And let me know if you need pick up or drop off at Big apple.

1st heat 10:00 am
2nd heat 10:30 am (filled)
3rd heat 11:00 am
4th heat 11:30 am

Just post on comments when you are planning to go. We will need help with scoring for each athlete, if you are not working out please grab a partner and a score card. This is gonna hurt but for a good cause. Thank you all ahead of time.

Off site WOD at 10:00 am. Please meet a New Season address 15861 SE Happy Valley Town Center Dr. It’s near 158th and Sunnyside. Please call if you have any questions. Hung’s cell 503-312-6918.

Originally we were going to do the stairs WOD on Sunday but we heard it is going to rain. We decided to switch the days and do it today. We will do Fight Gone Bad 6 on Sunday! If you have never done FGB its one WOD you do not want to miss. This is a great WOD!

Coach Glassman opened the first CrossFit affiliated gym in Santa Cruz in 1995, the same year he was hired to train the Santa Cruz police department. The number of affiliated gyms grew from 18 in 2005 to over 2,500 in 2011. There’s an old saying that goes, “If all you do is dig one hole, and you dig that one hole every day, eventually you’ll be the best hole digger in the world.” Well, Coach has dug a hole that has changed thousands of lives, and through his creation of CrossFit came Fight Gone Bad, the workout, which inspired Fight Gone Bad, the fundraiser.

Since 2006 Fight Gone Bad has raised over $5 million dollars for causes ranging from cancer research to the CrossFit Kids Infant Swim Rescue program. The simple fact is all of this, the countless individual transformations, the CrossFit Games and the ethos that gives so much back to the community, is born and bred of the inspiration of one person digging one hole.

This year there are more than 12,000 CrossFitters in 15 countries signed up to show up on September 17th. Six years ago there were 350 signed up in 4 states.

If there is one reason for the Fight Gone Bad fundraising event becoming the most successful event of its kind in the world, it’s the stand for excellence that is the stamp of all things CrossFit. If Fight Gone Bad wasn’t based in the constant and singular pursuit of excellence, it would be just another fundraising event rather than the result of an inspiration.

Thanks, Coach.

Have a fantastic day everyone!

Off site WOD tomorrow at 10:00 am. Please meet a New Season address 15861 SE Happy Valley Town Center Dr. It’s near 158th and Sunnyside. Please call if you have any questions. Hung’s cell 503-312-6918.

Your score is your total reps at end of wod…we will run heats so that everyone has the same amount of rest after each cycle.

max pullups in 90 seconds
2 duck walks across width of gym

max pushups in 90 seconds
2 bear crawls across width of gym

max deadlifts in 90 seconds (155,115)
2 sets of frog jumps across gym

max sdlhp in 90 seconds (75,55)
2 sets of 10 dead bugs (45,35)

“QUACK” “RAWR” “RIBBET” “EEEKKK”

Hero WOD:

75 pound Power snatch, 75 reps for time.

For time:
49 Box jump, 24 inch box
49 jumping pull-ups
49 kettlebell swings, 1 pood
49 Knees to elbows
49 Push press, 45/35 pounds
49 Wall ball shots, 16/10 pound ball
49 Double unders

pictures to come.

Post WOD here, if you do one.