CrossFit de l'ouest

Strength: Find your 1RM squat clean

Conditioning:

• Max double unders in 30″/30″ rest
• 10 sets

Workout:
“Eva”
5 rounds for time of:

• Run 800m
• 30 KB swings (32/24 kg)
• 30 pullups

Fight Gone Bad 5 happens on Saturday, September 25th!

We will be raising funds for Livestrong a charity which aims to help cancer survivors around the world. Participants will be invited to complete the appropriately named Fight Gone Bad workout. Workouts will be happening from 11:00am to 3:00pm. You can come by and watch or join whether you are a regular member or not, this workout is open to all! Light snacks and refreshments will be served!

If you would like to sign up and join our fundraising team head on over to http://www.fgb5.org and sign up. When you are asked to join a team, simply select CrossFit de l’ouest. You will then get further instructions on how you can collect money for the fundraiser! If you do not wish to raise funds you may still paricipate, we will be collecting a $10 fee at the event. All money raised will be donated to Fight Gone Bad.

A promotional poster for the event can be found at the link below (~500KB download)

Strength:

• Weighted pullups  5×5

Conditioning:

• 21 SDHP (Sumo Deadlift High Pull) 75/55
• 21 Push Jerks 75/55
• 18 SDHP
• 18 Push Jerks
• …
• 9 SDHP
• 9 Push Jerks
• 6 SDHP
• 6 Push Jerks

Strength:

• Ring dips: 5×5

Workout:
“Running Grace”
5 rounds for time:

• 6 clean and jerks (135/95 lb)
• Run 400m

Strength:

• Single leg dumbbell (or KB) deadlift
• 3 X 8 per leg

Conditioning

• Death by rowing – 100m + 20m every minute on the minute until you can no longer make the distance within the minute
• Death by burpees – start with 5, add 1 every minute on the minute until you can no longer complete the required number within the minute

Technical work: Squat snatch

Conditioning:

• 9-7-5
• Squat snatch
• Muscle ups

Strength/Skill: Kipping, Kipping jumping pullups, kipping pullups

Conditioning

• 21/15/9
• Kettlebell swing (32/24)
• Box jumps (30/24)
• For time

Srength

• Push press
• 3-3-3-1-1-1

Conditioning

• 800m run
• 50 back extensions
• 3 rounds for time

Skills:

• GHD situps: 5×10

Workout:
“Cindy”
Perform as many rounds as you can in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats