WOD:
3 – 6 – 9 – 12 – 15 – 18 – 21
- Sumo Deadlift High Pull (75/55)
- Burpees
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.
- 3 Back squat
- 2 Snatch balance ———-> VIDEO
- 1 Overhead squat
- Barbell Walking Lunge (30 Steps)
- 10 Burpee Box jumps
-Cool down 50 ab mat sit-ups
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.
- 1 pull-up on the 1st minute
- 2 pull-ups on the 2nd minute
- 3 on the 3rd…………………..
- 10- Deadlifts (225/155)
- 400m Run
-
Row 1000m for time
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50 Air Squats
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2 rope climbs
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10 Front Squats (115/75)
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.
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Hang Power Clean 5×3
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Toes To Bar 5×3
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Kettlebell Snatch (R,L) **Heavy** VIDEO
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10-8-6-4-2
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Push-Ups
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20-18-16-14-12
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200m Run
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family.
- Run 800m
- 70 - Push-ups
- 60 - Lateral Plate Jumps
- 50 – Mountain Climbers (R/L=1)
- 40 – Kettlebell Swings (53/35)
- 30 – Burpees
- 200 – Meter Overhead Plate Walk (45/25)
- 10 – Pull-ups
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project. Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. If you raise over $150 you recieve a free commemorative shirt!!
- KB SDHP (71/53)
- Over-Head Squat Jumps (PVC, Advanced - 65/45#)
- Med-Ball Slams (20/14)
*Every minute on the minute:
2- Burpee Lateral Jumps
Before and After shots of team Grifonetti doing their CrossFit beach workouts as a family..Wod was a 12min amrap of 5 pushups, 7 situps,10 jumping airsquats, then run 1600 meters. It doesn’t get any better then this!!
Attention: Tonight at 8:15 pm, we all will be meeting at the Iron Horse in Westwood for Kenias Birthday and Hockey Chris’s going away party.. Please if your around come down and hang out… Chris were gonna miss you brother.
WOD:
- Run 1 mile (**Lisa’s Pizza and Back**)
- 75 pull-ups
- 3-3-3-3-3
- 5 – Shoulder to Overhead (185/105) **Any, Press/Push-Press/Jerk/Split Jerk**
- 10 Burpees
- Thrusters 3 x 7 (95/65) **Do them fast!!**
- Double Kettlebell Swings 3 x 12 (53/35)
- 100 Front Squats (115/75) **Back Squat for beginners**
- ****25 Sit-ups every dump.****
