Sunday - 9.5.2010

Conditioning
AMRAP 20mins of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Endurance
Run a 5k for time

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Saturday - 9.4.2010

Strength
Work up to 3RM Deadlift
3 x 3

Conditioning
AMRAP 12 mins of:
3 Deadlifts (315lb)
6 Thrusters (50lb/arm)

Conditioning
3 Rounds, 21-15-9 reps of:
GHD sit-ups
Knees to elbows

Conditioning - Track Work
10 x 100m Sprints
Rest 90sec between rounds

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Friday - 9.3.2010

We are back!

Sorry for the hiatus. Big things going down with Bay City CrossFit. Big things.
More to come on this later.
In the meantime, lets get back to the workout log.....

Conditioning
This is the famous "Fight Gone Bad" workout.
It has been used extensively to prep fighters for the UFC.
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. Today is 5 rounds, a title fight. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull (75lb) (Reps)
Box Jump 20" box (Reps)
Push-press (75lb) (Reps)
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.
Calculate points for total score.

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What happened to the past workouts?

New moth = New sheet of workouts
We clear the sheet of workouts to allow for faster load times
(Do you really want to load 30+ pictures and past workouts?  It would take forever!)
If you are looking for a past workout, please check the archives.
The archives can be found in the upper-right-hand corner of the home page.