Friday August 19th
Workout of the day
“Fight Gone Bad”
Complete 3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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This is a good practice session for the upcoming FGB6 fundraiser that I know you are all participating in. How's the fundraising going? I know some have signed up but haven't collected any donations yet... have you tried? I sure hope so. This is an incredible opportunity to do something good, real good; to help the very families of those willing to sacrifice their lives to protect the freedoms we enjoy each and every day. So put it in high gear and make it happen... make it a priority and let's show we care.
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I think we are going to need traffic control, there's gonna be a tangle up!
Mike Nolan's first official WOD. Great job Mike, let the journey begin!
While we're at it, this was Liz Nolan's first WOD (Mike's daughter). Congrats Liz, welcome to the family.
welcome Liz and Mike. funs just begun
Posted by: scott | August 18, 2011 at 10:45 PM
Great job to all classes yesterday!
Great first day for Mike and Liz!
Posted by: Tara | August 19, 2011 at 06:31 AM
Welcome to CF, and more importantly to CFSS. You're about to learn things about yourselves you never knew. It's very cool you're doing it together. Enjoy the ride.
Posted by: jim lanz | August 19, 2011 at 02:11 PM
Liz and I are psyched by the concept of CrossFit, the training and people we've met. We're energized by completing On Ramp and getting to the WOD's
Mike
PS I no longer believe that Liz signed me up to get my life insurance!
Posted by: Michael Nolan | August 21, 2011 at 11:49 AM
Great job.Isabelle and I will join in FLa
Posted by: Wayne Perkins | August 21, 2011 at 02:27 PM