0530, Tuesday, 31 Jan 2012

Warm up:

HMD x 2
10 pull ups
10 sit ups
10 air squat
10 push ups

Strength:
Dead Lift
3 x 70%, 3 x 80%, 3 x 90%


Met Con:
1 mile run/walk with weight overhead (45/25) for time.
(Once the weight is overhead it stays overhead.  There will be a penalty for letting it come down.)

3....2....1....GO!!!!!!!

0530, Back to Work, Monday, 30 January 2012

Warm up:
200 m run
HMD X 4
10 back extension
10 sit up
10 pull up
10 ring dip
10 wall squat

Strength:
Press 3 x 60%, 70%, and 80%

Met Con:
For time:
Back Squat (75/50lbs)
Pull up
50/25, 40/20, 30/15, 20/10, 10/5

0730, Saturday, 28 January 2012

Warm up:
400 m run
HMD x 6
10 air squat
10 box jump
10 wall ball shots
10 ammo can press

Met Con:

 "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: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (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.

CrossFit Six Zero will be closed from 23 - 27 January 2012

CrossFit Six Zero will be closed this week.  I apologize for the late notice but no workouts will be held this work week.  We will resume this Saturday at 0730.  A huge thanks to everyone who has sent emails, meals, and messages.  We are truly blessed with great friends and family.

Rest up, the pain train is coming next week!!!  Honey Badger is in hibernation, resting for the storm that is coming.....