Monday

10.9.8.7.6….1 reps for TIME:
 Power Cleans (115/75)

 Box Jump Overs (20”)

FUNday

TEAM WOD

TBD

Thursday

2,000m ROW-Bike-SKI-RUN

Complete 500m of each movement 

After each movement, DO 50 Double Unders

RECOVER!

Wednesday

"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. . Wallball Shots: 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 (Cal) 

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.

"Fight Gone BAD" is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight

Tuesday

DB Bench Press: 5-5-5-5-5

4 Rounds for Quality:

 7 Supine Ring Pull-UPs

 10 GHD Situps 

 10 Hip Extensions

Jump Rope for 5min

THE BLAST EFFECT

Monday

"TUMILSON"

Navy Chief Special Warfare Operator

(SEAL/Enlisted Surface Warfare Specialist) 

Jon T. Tumilson

Died August 6, 2011

Serving During Operation Enduring Freedom

8 Rounds for TIME:

 200m Run

 11 Burpee DB Deadlifts (2-60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.