Saturday Partner WOD!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
SATURDAY Partner Conditioning 10 Minutes: Death By Burpees (Partners together)
Rest 1 Minute
EMOM For 10 Minutes: 24 Wall Ball Shots (Partners split reps evenly)
Rest 1 Minute
AMRAP in 8 Minutes: Power Clean & Jerks (#155/105) (Partners split anyway)
Snatch and more for Friday!
FRIDAY Strength Hang Snatch [Video] Snatch Balance [Video] Take 15 minutes to complete 5 sets of 1 Hang Squat Snatch + 1 Snatch Balance. Use 80-85% of Hang Snatch across all sets.
Conditioning For Time: 10 Squat Snatch (#95/65 Rx; #135/95 Rx+) 20 Pull-ups (10 Muscle-ups for Rx+) 8 Squat Snatch 18 Pull-ups (8 Muscle-ups for Rx+) 6 Squat Snatch 16 Pull-ups (6 Muscle-ups for Rx+)
Hang Snatch Technique
Conditioning work for Thursday!
THURSDAY Conditioning 4 Rounds For Time: • Row 500 meters • Run 400 meters • 15 Airdyne Calories • 50 Double Unders
Double Unders
Front Squats and a 5-Rounder for Midweek!
WEDNESDAY Strength Front Squat [Video]
Take 15 minutes to complete: 5 sets of 2 three-second Pause Front Squats + 1 Front Squat. Use 80-85% at the same weight across all sets.
Conditioning 5 Rounds For Time: • 15 MedBall Cleans (#30/20) • 25 Sit-ups
Pause Front Squats
Jerks and a 5 Rounder for Tuesday!
TUESDAY Strength Push Press [Video] Push Jerk [Video]
Take 15 minutes to complete 5 sets of 3 Push Press + 1 Push Jerk @80-85%. Use the same weight across all sets.
Conditioning 5 Rounds For Time: • 8 Push Press (#95/65 Rx; HSPU Rx+) • 16 Box Jumps (24"/20") • Run 200 meters
Push Jerk
Monday Cleans and a Brutal MetCon!
MONDAY Strength Power Clean [Video] Take 15 minutes to complete 5 sets of 3 T&G Power Cleans @80-85% across all sets.
Conditioning For Total Time: 5 Rounds Of: • 3 Deadlifts (#225/155 Rx; #275/175 Rx+) • 5 Pull-ups (C2B for Rx+) • 10 Push-ups • 15 Air Squats
Then Run 600 meters
Then 5 More Rounds Of: • 3 Deadlifts • 5 Pull-ups • 10 Push-ups • 15 Air Squats
Power Clean
Sunday we honor those lost on 9/11.
Come join us for a tribute WOD at 10am.
SUNDAY 9/11 Tribute 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30"/ 24") 11 Thrusters (#125/85) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (#170/120) 11 Handstand Push-ups 11 Kettlebell Swings (#70/55) 11 Toes to Bar 11 Deadlifts (#170/120) 11 Push Jerks (#110/75) 2001m Row or 2001m Run (1.25 miles)
THIS IS ALL SCALEABLE!
* If athletes begin the WOD with a Row, they finish with a Run, and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Old School Amp Footage
Saturday Partner WOD!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
SATURDAY Partner Conditioning For Time: 200 Push-ups Run 800 meters 40 Power Cleans (#135/95 Rx; #165/115 Rx+) Run 400 meters
Snatch and more for Friday!
FRIDAY Strength Hang Snatch [YouTube] Take 10-15 minutes to find a heavy Hang Squat Snatch (above the knee).
Conditioning AMRAP 10 Minutes: • 3 Thrusters • 3 Toes to Bar • 20 Double Unders
* Thrusters and T2B reps increase by 3 and DU increase by 10 every round.
Hang Snatch Technique
Conditioning work for Thursday!
THURSDAY Conditioning 3 Rounds Of: • Row 500 meters • 10 Deadlifts (#185/125) • Run 400 meters • 10 Deadlifts • 3 Rope Climbs (Scaled: 10 Ring Rows)
Rope Climbs
