100916 – Thursday

Fight Gone Bad…FGB5.org. Raise that $$$!!! We’re doing great and getting very close. You’re almost there…we can do it!!! Saturday, September 25!!!

Coach Tom…welcome to the 4 wheel club! What did the guy with the 405# deadlift wear? Whatever he wants (obviously…)

Pnutz and Brown Bear let Tom in on the jokes that

Lifting heavy, while awesome, can also be tiring.

Money Shot.

Tuesday’s WOD:

All Classes

“Football Gone Bad”

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**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.

Post total score to comments.
Fight Gone Bad…FGB5.org. Raise that $$$!!! We’re doing great and getting very close. You’re almost there…we can do it!!! Saturday, September 25!!!

Coach Tom…welcome to the 4 wheel club! What did the guy with the 405# deadlift wear? Whatever he wants (obviously…)

Pnutz and Brown Bear let Tom in on the jokes that

Lifting heavy, while awesome, can also be tiring.

Money Shot.

Tuesday’s WOD:

All Classes

“Football Gone Bad”

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**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.

Post total score to comments.
Sign ups for Fight Gone Bad 5 at the Sony Sound Stage in Culver City on Sept 25 will go until Monday. If you are one of the few who haven’t, sign up at the Front Desk the next time you’re at class, or drop us an email at tim@crossfithighvoltage.com. PS, there will be free beer…so be there!

Lindsey is well on her way to becoming a complete bad ass!

Coach Tyler dropping some knowledge on how the Turks got off the ground…

Our Tuesday @ 7pm Movement¬† & Mobility Class is a huge hit…come by and see what all that ‘lying around’ is about!!!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 3 Rounds for time

400 Meter Run

21x KB Swing

12x Burpees

All Levels CrossFit

Skill

L-Sit: 30 seconds cumulative x 3 rounds

Turkish Get Ups: 7x each arm x 3 rounds, going up in weight

WOD: “Helenish”

3 Rounds for time

400 Meter Run

21x KB Swings (53/35#)

12x Hand Stand Push Ups