Box Lunch Gone Bad, Fight Gone Outside

In the same format as FGB, the athlete will work one minute at each station before moving on to the next.  The clock does not stop until all 5 stations have been completed. After one minute of rest the second of three rounds will begin.  Score= total reps.

Shuttle run (one point per line touched)

One arm kettlebell power snatch

Box/Stair Jumps

Burpees

Double Unders (one point for every 5 singles)

New Shirts will be available next week!  Here's an image.  One change- the "shield" will have the muscle effects but will not have shading.  The shirt color (fatigue green) will be the shield color if that makes sense. This image is the front of the shirt, the back will say CrossFit forging elite fitness. 

Complete 100 wall ball shots in the following fashion:

Every minute, on the minute, do 5 ring dips.  Use the balance of the minute to complete as many wall balls shots as possible.   Repeat until you have completed 100 reps on the wall ball.  l

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WOD's at 12:00 and 4:45 only on Tuesday.  We leave the box at 5:30 on Tuesday during Ultimate Season.

copied and pasted from CrossFit.com:

"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.

Who's gettin' some?

Complete 3 Sets of each movement before progressing to the next movement:

Front Squat 8 Reps

Hang Power Clean 8 Reps

Power Clean from Knee Height 8 Reps

Power Clean from Below the Knee 8 Reps

Liftoffs (from the floor to knee height) 8 Reps

Power Clean (remember, this is from the floor to a quarter-squat catch)

Press Behind the Neck -(Clean Grip) 8 reps

Press Behind the Neck - (Snatch Grip) 8 reps

Hang Power Snatch- 8 reps

Snatch from Knee Height 8 reps

Snatch from below the Knee 8 reps

Snatch Grip Liftoffs (from the floor to the knee and back down=1 Rep)  8 reps

Power Snatch (remember, this is from the floor to a quarter-squat catch) 8 reps

Back Squats  (high-bar position on the back)- 8 reps

Work outward from the box or from the park back toward the box. Perform the following at their respective stations:

Dips

Thrusters

KB Swings

Wall Balls

Step Ups

Backwards run around the Coolidge Loop

Burpees

1 Round.  Reps= 9, 15 or 21 depending on skill/fitness level