- Tabata Box Jumps
- Tabata Situps

Altered Schedule
Friday evening:  5:30 – 7:00 p.m.
Saturday:  9:00 a.m. – noon (usual hours)
Sunday:  Closed for Rest Day
Monday, Tuesday, & Thursday mornings:  5:30 – 6:30 a.m.
Wednesday morning:  Closed
Monday – Thursday evenings:  5:30 – 7:00 p.m.

2010-05-07 WOD

“Fight Gone Bad”
Courtesy of CrossFit.com

3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:

- Wall Ball (10′; 20#/14#)
- SDHP (75#/55#)
- Box Jump (20″)
- Push Press (75#/55#)
- Row

Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.

Post your FGB score to Comments.

Why is it called “Fight Gone Bad”?  Watch explanation and demo  – [wmv][mov]

2010-05-08 Open Gym

Saturdays are open gym from 9:00 a.m. until noon.  You can come in to work on specific movements, particularly ones in which you need practice and further instruction.  We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

2010-05-10 UGS

1 to 10 to 1
- 1 Arm KB Swing
- 1 Arm KB Clean
- 1 Arm KB Thruster

2010-05-11 WOD

“Jackie”
Courtesy of CrossFit.com

For Time:
- 1000m Row
- 50 Thrusters (45#)
- 30 Pullups

2010-05-12 UGS

5 Rounds:
- 200′ Tire Drag
- 150′ Farmers Walk
- 100′ Lunge
- 50 KB Swings
- 25 Sledge Strikes

2010-05-13

Tabata This
- Squats (8 x 20/10)
- Row (8 x 20/10)
- Pullups (8 x 20/10)
- Situps (8 x 20/10)
- Pushup (8 x 20/10)

Rest 1 minute between movements.

Deadlift
1-1-1-1-1

Tabata Row
8 x (20/10)

Top-to-Top Tabata
- Pushups (8 x 20/10)

For Reps (count all reps)
- 8 Rounds of 20/10 Pullups
- 8 Rounds of 20/10 Pushups
- 8 Rounds of 20/10 Situps
- 8 Rounds of 20/10 Air Squats

(20/10 = 20 seconds of work followed by 10 seconds of rest)