11 April 2013; “Football Gone Bad”

footballgonebad

60 Greatest Football Hits: http://www.youtube.com/watch?v=KNwLQMPFhao

Warm-up: Run to West Main/Audley, 15 Burpees, run, 10 Burpees, Run, 5 Burpees

Strength: Bench press 5,4,3,3,3

WOD: “Football Gone Bad”

Three Five Minute Rounds in the Same Format as Fight Gone Bad

1. DB Thrusters 45lbs/30lbs

2. Box Jumps 20″/20″

3. Push-ups

4. Double Unders, no scaling here, try them for a minute, then rotate

5. Calorie Row

Note – The Dreaded Double Under…Football Gone Bad is one of those great workouts that exposes whether or not you have a good mastery of more Advanced CrossFit Skills.  The people with Double Unders and good Push-ups have the chance to get scores in the 400 and 500 range, those that don’t will see their weakness on the whiteboard.

Before class, after class, that uncomfortable silence where you stare at your Coach waiting for the next thing to do are all great times to work on Double Unders, or Kipping Pull-ups, or Handstand Push-ups etc….

Cool Down – 25 Windshield Wipers on Pull-up Bar

4-11-2013