On October 10th, our very own CFM athlete Andy B will be participating in “Crush Cancer” an annual event at Dog Town CrossFit. A workout/competition in an effort to raise money to for cancer research. Today’s workout of the day is a version of Fight Gone Bad that is the official WOD of the event. We will do it today and then repeat it in the future. Andy will repeat it on October 10th… let’s see if, along with crushing cancer, he can crush the score he posts today!
Ron gets aggressive going overhead on the 5 round DB Strength Complex WOD. Which do you like more… when we do it FOR TIME or NOT for time?!Wednesday’s WOD at 7, 9, 10am and again at 4 and 5pm
Noon Midday Training Hour and CF Games OPEN Strength class at 6pm
FGB Version- Crush Cancer Compilation
Three rounds, each movement for one minute, max reps
Power clean 45/30kg
Russian KB swings (24/16kg)
Burpees
Shoulder to overhead (45/30kg- from ground, mandatory same weight as clean)
Double unders
One minute rest
Post totals for each movement to chalkboard/write all data in journal so that you have it for the next time we do this
