Squats, Squats Everywhere
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Fight Gone Bad IV!
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Starting Tues, August 18th – Tues, Thurs @ 7pm (meets 4 times)
WOD for Friday 090814 — Today’s Schedule — Click Here
Front Squats
5-5-5
–Rest–
3 Rounds for Time:
20 Overhead Squats (95/65)
20 Wall Ball (20/15)
This WOD should be completed RX’d in under 10 minutes. Loads should be scaled to allow you to finish in this timeframe to maximize power output.
Post Loads, Scaling Used, and Time Comments
MUST READ ARTICLE LINKS
High Fat Diet = Stupid and Lazy?
You Say Potato, I Say The Hell With It
The Problem With Bodypart Mentality
**Survey Question Of The Day**
If you were about to do the hardest WOD ever designed, what 3 songs would you want to be played on a continuous loop to get you through it? Post answers to comments.
This CF Durham athlete has returned to our box after a summer hiatus. Guess who?
August 13th, 2009 at 10:13 PM
Murphy possibly???
August 13th, 2009 at 10:14 PM
that crossfitter would be “the murph”. great to see ya on the board today.
3 songs for hardest wod
1.outkast- art of storytelling part 2
2.foo fighters- pretender
3. lil wayne- im me (thats for you d rubin)
August 13th, 2009 at 11:22 PM
Fugazi- Merchandise
Faith No More- Get Out
Dillinger Escape Plan- Sunshine The Werewolf
August 14th, 2009 at 5:06 AM
I Feel Love-Donna Summer
Autobahn-Kraftwerk
She Sells Sanctuary-the Cult
August 14th, 2009 at 5:46 AM
My Own summer (shove it)- Deftones
Paint it Black- Rolling Stones
Knights of Cydonia- Muse
August 14th, 2009 at 8:13 AM
Happy music:
Wait and Bleed – Slipknot
Down with the Sickness – Distrubed
Bodies – Drowning Pool
August 14th, 2009 at 8:18 AM
Green Day – Horsehoes and Hand Grenades
Daddy Yankee – Gasolina
AC/DC – Back in Black
…and the Randy Rhodes solo from Crazy Train.
August 14th, 2009 at 8:23 AM
Till I Collapse – Eminem
One Step Closer – Linkin Park
Get Back – Sum 41 and Ludacris
August 14th, 2009 at 11:23 AM
m.i.a. – bamboo banga
benny benassi – satisfaction
chemical brothers – do it again
August 14th, 2009 at 12:20 PM
Sandman- Metallica
Du Hast- Ramstein
Bodies- Drowning Pool
I prefer “In The Air Tonight” as a warm-up.
August 14th, 2009 at 1:13 PM
Stockholm Syndrome – Muse
Bulls on Parade – Rage Against the Machine
Ante up – MOP
Dave, I hope you taking notes, there are some good songs people are posting.
August 14th, 2009 at 1:25 PM
Pretty much anything by:
Rage Against the Machine
Linkin Park
Pain – Jimmy Eat World
Pain – Three Days Grace
Loved the workout today! 7:15 as rx’d
August 14th, 2009 at 1:25 PM
Basil, the plan is to take everyone’s three songs and make a playlist out of them!
August 14th, 2009 at 1:41 PM
Move bitch – Ludacris
You can do it – Ice Cube
Go go Gadget flow – Lupe Fiasco
August 14th, 2009 at 1:44 PM
A Call to the Faithful- Inhale Exhale
Your Little Suburbia Is In Ruins- August Burns Red
Nothing Left- As I Lay Dying
Warmup song: From Yesterday- 30 seconds to Mars
August 14th, 2009 at 2:41 PM
i would want a continuous mix of hard/psy trance or hard NRG. something repetitive and pounding at 140+ BPM.
August 14th, 2009 at 4:08 PM
Talking about BPMs, there is a pretty good podcast station where you can download workout music depending on how many BPMs you are trying to go for.
It is called PODRUNNER (PODRUNNER intervals is probably closer to CF workouts)
It is worth checking out. Do we have an average BPM we are shooting for at the workouts?
August 14th, 2009 at 4:15 PM
Sabah, if you can actually see your heart beating through your chest you’re at the right BPM
August 14th, 2009 at 6:20 PM
i was having trouble coming up with a third, so i thank becky for reminding me of it,
benny benassi satisfaction
outkast bombs over baghdad
bon jovi living on a prayer
and bea, john tried to bet me that your list would be all booty music…i didn’t take that bet.
August 14th, 2009 at 7:53 PM
That isn’t a fair bet. He heard my workout ipod when I was torturing Mitchell. When I am not working out I tend to listen to a lot of singer song writer stuff. But to get through a run, or any kind of physical activity really, I need a driving beat.
August 14th, 2009 at 8:09 PM
Smells like teen spirit
(just throw it on a loop)