10/1/2010

CrossFit Biloxi Beach doing their thing.

We talk a lot about effort in CrossFit, about determination, about having the guts to stick out a workout and push through the pain. Has there been an occasion recently (or since you have been doing CrossFit) where it has helped you in day to day life??

WOD

Work on 3 things you most need improving (25min)

THEN

3Rounds

Max push-ups

Sprint 100m

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FIGHT GONE BAD

Fight Gone Bad
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. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
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.

Compare http://crossfitpenrith.blogspot.com/search?q=fight+gone+bad
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Rest Day

At CFP

Skills 20min
Handstand holds/HSPU
OHS/Snatch Balance
Muscle Up transition/Muscle Up

WOD For time
10-9-8-7-6-5-4-3-2-1 reps
Thrusters 40/30kg
Sprint 100m between each set

(Note; If you have only made it in once this week add push-ups after the Thrusters)

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JORDAN

Jordan wiil be leaving us at CFP. He is off to mix it with the best in England at Portsmouth F.C.

We wish you all the best mate. This WOD was helped put together by Jordan & will be now known at CFP as "JORDAN" Come and celebrate Jordans departure at the 7pm WOD followed by Pizza.

WOD

400m Run

21 KB Swings 24/16kg

21 Pull-Ups

21 Ring Dips

400m Run

15 KB Swings

15 Pull-Ups

15 Ring Dips

400m Run

9 KB Swings

9 Pull-Ups

9 Ring Dips

400m Run

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ANNIE

Dan the man.

ANNIE

Double Unders

Sit-Ups

50-40-30-20 and 10 rep rounds; for time

Compare http://crossfitpenrith.blogspot.com/search?q=annie

Strength 20min Max

Deadlift

Focus on time under tension.

8reps @ 5seconds on the negative (down) & 2 seconds up

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