Today’s Workout:

Back Squat 5-5-5-5-5 reps

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Today’s Workout:

Four rounds for time of:
Run 400 meters
50 Squats

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Compare to 071408

Thanks to everyone who showed up and supported us during the FGB III Fundraiser this morning. We are going to be doing another heat at 4:30pm Today if you weren’t able to make the earlier heats. We haven’t met our fundraising goal of $1500 yet, but we are getting closer. Do one of our participants a favor and donate some money in their name so they can get their shirt. Everyone who raises at least $150 gets a FGB III shirt. You can do that here, just click on a members name from the list and donate. Don’t wait, today’s the last day.

Today’s Workout:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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We have started our new schedule, be sure to check it out.  We added a bunch of evening times, and removed the Tuesday 4:30pm and Friday 9:00pm.  We hope the expanded schedule makes it easier for everyone to find a time to get in.

Today’s Workout:

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Rest Day or do a workout you missed from earlier in the week.

Today is the last day to register for the Fight Gone Bad III fundraiser this Saturday.  Scroll down to Monday’s post for more details.  I want to encourage everyone to donate, and to come and support us this weekend, either by working out or cheering everyone on.  The goal is for each person to raise $150, and our gym goal is $1500.  I know we can do this.

Here is CrossFit Central participating in last year’s FGB II

Today’s Workout:

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

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Last Tuesday we did “Fran”. Ron set a new gym record of 3:01(PR), and Jeremy was close behind with a 3:17 (PR). Those were phenomenal performances by both of you. Everyone stay tuned for the next time we do “Fran”. Ron and Jeremy are going to go head to head on video and see who can get sub-three minutes. Any predictions?

Here are Jeremy and Ron doing chest-to-bar “Fran” at the CrossFit Games 2 months ago.

Today’s Workout:

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

This Saturday, September 27th, CrossFit Kinnick will be participating in FGB III. This is an annual fundraiser that many affiliates participate in to raise money for “Athletes for a Cure” and “Wounded Warrior Project”.

This is open to the public, and the workout will be free to all participants. You’re more than welcome to invite some friends. The way it works is that each participant gets their own donation page and is trying to raise as much as they can by Saturday at 5pm. Anyone who raises more than $150 will get a FGB III T-shirt. All participants must register here (free) by Wednesday in order to be official participants. Anyone can show up and do the workout on Saturday, and can donate to help someone else reach their $150 mark if they would like. You can donate here.

On Saturday, the gym will open at 7:30am and the first 10 person heat of FGB will begin at 8:00am. There will be heats starting at 8:00, 8:30, 9:00, and 9:30am. We will add more heats if there are still athletes waiting to workout.

Today’s Workout:

“Filthy Fifty”

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Here is Benny doing Push Jerks.  Good work Benny!

Today’s Workout:

Run 5 K

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Here is Andrew doing Kettlebell Swings during “Helen.”  That’s the face of intensity right there.  I like it.

Today’s Workout:

“Grace”

135 pound Clean and Jerk, 30 reps

These can be Power Cleans, but you have to go from the floor to overhead.

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.