Carlsbad Crossfit

Posted Entire Week…Enjoy the Fight Gone Bad Pictures including Amber (pre-Puke), Andy a tad disoriented, Kim setting yet another PR AND finally worn out, Mark in disbelief there are still 3 minutes left before rest, Gretchens broken finger and Anya glad shes only counting…

Sunday 09/05/10: Run 5k

“The Filthy Fifty”

50 Box Jumps (24in box)

50 Jumping Pull-ups

50 Kettle Bell swings (16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lb)

50 Back Extensions

50 Wall Ball shots (20lb ball)

50 Burpees

50 Double Unders

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Heavy Night

Front Squat 5 5 5

Push Press 3 3 3 3 3

Deadlift 5 (max effort)

Three rounds

Run 400 meters

21 Kettlebell Swings

12 Burpees

Row 500 Meters

Plank 2 Minutes

5 Rounds

“Nasty Girls” “Modified”

3 rounds for time of:
50 Squats
15 Pullups

15 Tricep Ring Dips
Hang power cleans, 10 reps

Posted Entire Week, Please page down. 

Sunday: Run 10k (you can do it Gretchen!)

 “Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall Balls (10 ft target)

Sumo Deadlift High Pull

Box Jumps

Push Press

 Row

Beginners :30 seconds work + :30 seconds rest

Intermediate: :45 seconds work + :15 seconds rest

Advanced: 1′ work

The three divisions are:

1. 1.    Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. 2.    Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. 3.    Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

OR Rest and show up on Saturday!