CrossFit Baseball WOD
CFFBO WILL BE CLOSED IN OBSERVANCE OF LABOR DAY, SEPTEMBER 1ST. HAVE A GREAT WEEKEND! SEE YOU TUESDAY…
As many runs possible in 30 minutes:
1st Base- 10 Push ups
2nd Base- 10 Squats
3rd Base- 10 Burpees
Home Base- 10 reps of a randomly selected movement, done by drawing movement description from a "hat".
Home Base Exercises:
Kettlebell Swings
Wall Ball Shots
SDLHP
Thrusters
Push Press
Press
Sit ups
TRIATHLETE CHALLENGE WOD
3 Rounds For Time
800 Meter Run
20 Box Jumps, 20 " Box
15 Push Press, 85 Lbs
10 Burpees
Thank you to all that came out to support todays Tri group event and congratulations to the top finishers.
Females Males
1st Margaret Steve
2nd Tracy Andrew
3rd Vi Nathan
Event: USMC Fight Gone Bad
Join us Saturday, September 13th at 8:00 am-10:00 am for a U.S. Marine Corp sponsored "Fight Gone Bad"
The event will take place at the Fire Base and will be a FREE WOD. If you are new to CrossFit, this will be a great opportunity to get a taste, we scale all exercises to the individual. All experience levels are welcome!
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:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- 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.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
