CrossFit East Cobb

Fight Gone Bad 6

Fight Gone Bad is Saturday, September 17th at 1880 Roswell Street in Smyrna, Georgia.  It starts at 8:45 AM and we welcome everyone to come and cheer us on.

Donate to CFEC's team through Chris Sims here.

The four divisions are:
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump

Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump

Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)

Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps

Wednesday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 back extensions

10 squats

WOD:

Jason's 38th birthday WOD

Run 1000 meters with sandbag (50/35) and sledgehammer (16/10)

38 burpees

38 tire flips (big/little)

2 rope climbs with assault pack (25/15)

2 trips down the monkey bars

38 ground to overhead (135/95)

38 kettle bell swings (70/45)

500 meter sled drag (95/65)

250 meter overhead barbell carry (95/65)

For time.

Tuesday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 pull ups

10 abmat sit ups

10 good mornings

10 squats

WOD:

"Tabata Intervals"

Kipping pull ups

Mountain climbers

Abmat sit ups

Jumping lunges

20 seconds on, 10 seconds off.  8 intervals per exercise.

Score is based on the lowest number of reps completed during each interval.

Then:  10 Turkish Get Ups per side (45/25)

 

Monday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

"Adam Brown"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Jason and Jeff would like everyone to know that they got an RX on this one.

Sunday

Rest day.

Saturday

Rest day or make up one of the past five WODs.

 

Friday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 kettle bell swings (35/25)

10 v ups

10 back extensions

10 squats

10 second L sit

WOD:

7 chest to bar pull ups

7 back squats(225/145)

Run 400 meters

5 rounds for time.

Thursday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 pull ups

10 abmat sit ups

10 good mornings

10 squats

WOD:

50 double unders

50 sit ups

5 muscle ups

1 ground to overhead (155/115)

40 double unders

40 sit ups

4 muscle ups

2 ground to overhead

30 double unders

30 sit ups

3 muscle ups

3 ground to overhead

20 double unders

20 sit ups

2 muscle ups

4 ground to overhead

10 double unders

10 sit ups

1 muscle up

5 ground to overhead

For time.

Wednesday

Warm up:

Run 500 meters or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 overhead squats with pvc pipe

Skill practice:  Max heigh box jump

WOD:

"Kelly"

Run 400 meters

30 wall balls (20/12)

30 box jumps (24 inch)

5 rounds for time.

Tuesday

Chris's 30th birthday WOD:

800 meter run

30 bar facing burpees

30 pullups

30 power snatch 95/65

30 box jump 30''/24''

30 dips

30 overhead walking lunge steps 45/25 pound plate

30 military pushups

30 double unders

30 tire flips

rope climb x 2

30 toes to bar

30 hand stand pushups

30 2 for 1 wallballs 20/14 lb

30 KB swings 53/35 lb

For time.