HOMEWORK!

SEPTEMBER 25, 2010 ~ SAVE THE DATE!

FIGHT GONE BAD FUNDRAISER!

More details to follow

http://www.fgb5.org/about

HOMEWORK FOR THIS WEEK: You have 3 wods to complete while we are gone. Post which wod you did, the time, weights, etc to comments!



WOD1~ "Annie"
50-40-30-20-10
Double unders (sub tripple skips for double unders if needed)
Sit ups

Post time and any subs to comments.



WOD2~ "Griff"
2 rounds
800m run forward
400m run backward
Post time to comments.

Finish with max push up attempts x2.



WOD3~ KB/DB wod
150 kb or db swings (53/35#)
Each time you have to pause, rest, place the kb down you must complete 10 burpees before continuing.

Post time and amount of burpees to comments.

You're going to miss us, aren't you?

SEPTEMBER 25, 2010 ~ SAVE THE DATE!

FIGHT GONE BAD FUNDRAISER

More details to follow.

http://www.fgb5.org/about

Ahhhhh.... The Great Abacos Islands.... what can I say, if we must, we must! I know you will all miss us. :) Remember to do your homework. It will be posted!

WOD~
Front Squat 5x5
Then...

Tabata mash up:
slam ball
burpees

Post weights and total count from the mash up to comments.

SNATCHES!

SEPTEMBER 25, 2010 ~ SAVE THE DATE!

FIGHT GONE BAD FUNDRAISER!

More details to follow.

http://www.fgb5.org/about

Good times on the course in 90 degree heat!

WOD~ "Randy"

75 snatches (75/55#)

Post time to comments.

FEEL MY PAIN PART TWO!

The Conviction welcomes new member, Lee to our PM class. Lee recently got picked up by the Brookfield Fire Department. Congratulations! (Sorry for the long overdue welcome.)

OKEY DOKEY, this was the 3rd wod of the day for me in the Toronto challenge. Have fun!

WOD~ First find your 1 rep DL max, then....

AMRP8
5 Deadlifts (275/185#)
3 Handstand push ups~ feet must stay on the wall at all times / otherwise sub out for 10 regular push ups
10 KB swings (70/50#)

Post rounds to comments.

FEEL MY PAIN!

Above is a picture at the Toronto challenge. We had 4 WODS to do in a period of about 5 hours. This was the last and final wod..... A chance for you to feel my pain! ;)

WOD~10-9-8-7-6-5-4-3-2-1

Clean and jerks (135/95#)

Burpees

13 minute cap. How far can you get???? Post weights and time/or how far you got to comments.

Oly Skills!

CONTINUE TO VOTE FOR NICK AND JASMINE SO THAT THEY CAN WIN A FREE WEDDING! http://www.wisn.com/sponsors/24222868/detail.html

Tracey and Bob demonstrating how to "pop" those hips in a kb swing.

WOD~AMRP20

5 snatch grip DL

5 hang power snatch

5 ohs

100m sprint

Post rounds to comment.

FIGHT GONE BAD BABY!

For those of you who haven't heard, one of our members is in the final five to win a FREE wedding. Nick and Jasmine are such wonderful people and honestly, we couldn't have picked a more deserving couple. Nick serves for our country to protect our freedom, spent time in Iraq to assure that WE can have all the opportunities available to us.... please help us show him how grateful we are for his true dedication and love for our country. It's time that we can do a little something to show him how appreciative we are for his huge sacrifices. Please pass the word to any friends, families, employees, etc. This couple deserves it!

Event: Please vote for Jasmine and Nick to win a free wedding!!
Start Time: July 12 at 1:00am
End Time: Friday, July 16 at 5:00pm
Where: http://www.wisn.com/sponsors/24222868/detail.html

To see more details and RSVP, follow the link below:
http://www.facebook.com/n/?event.php&eid=134525563246146&mid=2a36a0fG556945aaG1ea7391G7&n_m=bmendola%40wi.rr.com


WOD~ "Fight Gone Bad"
3 Rounds of 1 min intervals:
Row
Wallball
SDLHP
Box Jump
Push Press

Rest 1 min between rounds.

Post total count to comments.

Lynne

The morning crew works through some wallballs and lunges!

By strong request, today we present you with....

WOD~ "Lynne"

5 rounds for max reps:

Bodyweight Bench Press

Pull Ups

There is no time on this. Post each round count to comment.

Elizabeth

"Stronger people are harder to kill and generally more useful." Mark Rippetoe

WOD~ "Elizabeth"
21-15-9
Cleans (135/95#)
Ring Dips

Post weights and times to comments.

Time to continue to embrace the suck! Yes, more overhead work will help our midline stabilization, oly lifts, and plus they look cool!

WOD~
OHS 3 reps for 3 sets but you need to hold 15 seconds on the top, then perform the 3 reps and before you come back up out of the 3rd rep, you need to hold 15 seconds on the bottom.

THEN....
Tabata Mash up:
Squats and Box jumps
(20 sec squats, 10 sec rest, 20 sec box jump, 10 sec rest, continue) A total of 16 sets, 8 of squats and 8 of box jumps.

Post OHS weights, along with total reps on the tabata wod to comments.

WOD~ Bench 3x3 then...

AMRP10

10 burpee

10 pull ups

ORRRRRRRRRRRRRRRR

Join us for class at the PD at 5:30pm for some fun w/ tires, sledge hammers and more! Get together at our house after. Bring loved ones, meat and drink for yourself, plus a swimsuit if it's nice and you are up for it.

Post weight sets and rounds to comments.