Stud!

WOD:

1. Rower
2. Sit-ups

1. KB Sumo DL high pull
2. Push-ups

Congrats to Aubrey for completeing her Elements Classes

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

 To Donate Click Here

WOD

Strength

Met-Con

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

 To Donate Click Here

WOD:

3 stations.. 5-min running clock per station..

Station – 1

• Row

Station – 2

• 10 Deadlift (135/95)
• 10 Push-ups

Station – 3

• 15 Wallball (20/14)
• 10 Overhead Squat (75/45)

Ryan swingin some iron!!

WOD:

Strength

KB Press (heavy)

• 5-5-5 (per side)

Met-Con

4 rounds for time;

1. 200 m over head plate walk (fire hydrant n back) (45/25)
2. 25 sit-ups
3. 15 squat jumps.. (land soft!)

Randstand

WOD:

Skill Work

Ring Dips (use bands if you have to)

• 10-10-10

20-15-10-5 For time:

1. Med-ball slam (20/14)
2. KB swing (53/35)
3. Racked kettlebell  step up (24/20)
4. Sandbag Clean (70/30)

• 5-5-5-
• 1×20 (use a weight that you can complete all 20 at once)

• Burpee Pull-ups

jumpin in quick sand

BENT PRESS video.

• 5 – 5 – 5 - 5 per side go heavy..

• push-up
• sit-up
• pull-up
• box jump (24/20)

Bear Crawls

Ok today were gonna take hellen and put some weight on her.. Instead of the typical Met-con type “Hellen” workout were ramp up the resistance and cut back on the speed. Back to some strength , I guess this is the unofficial start of another “strength” phase.  Well call it absolute strength, as opposed to relative strength.  We want our athletes really strong not weight lifting strong. Be prepared to try new things within the next few weeks..

WOD:

THEN……3 rounds of