WOD & Blog

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP
6 x Medicine Ball Cleans
8 x Hollow Rocks
8 x Supermans
10 x Air Squat (Wall Therapy
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP
6 x Medicine Ball Cleans
8 x Hollow Rocks
8 x Supermans
10 x Air Squat (Wall Therapy
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Warm-up Drills
I. Run 800m
II. 6:00 Partner Work
III. Mobility

Impact/Focus: Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for deadliest.

Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.
Post loads to comments.

“Team Building”
3 rounds with a partner
200m run while partner completes the following each round
Round 1: Max Reps x Handstand Push-ups
Round 2: Max Reps x Goblet Squats (24/16)
Round 3: Max Reps x Pull-ups
Then…
5 rounds with a partner of:
150m sprint on the rower while partner completes max reps of shoulder touches in a plank. No rest, switch immediately after each row.
Then…
7 Rounds each back and forth with a partner
10 x GHD/Abmat Sit ups

Skill Development
40 x Pistols (20L/20R)

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

Complete the following cycle 7 times each round:
1 x Power Clean
1 x Front Squat
1 x Push-Press (into back rack)
1 x Back Squat
1 x Push Press (into front rack)

Notes: For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Releasing the bar prior to completing 7 cycles of the movements is an incomplete complex. Gradually increase the load after each round.

Post sets/reps/loads to comments.

“MedBall Medley”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings (32/24)
10 x Slamballs (40/20)
Rest 2:00
Complete 5 rounds for time of
10 x Medicine Ball Cleans (40/20)
10 x Ring Dips

Post rounds/reps complete to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:20 Handstand Hold
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:

I. Weighted Pull-ups 5-5-3-3-3
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3

Post sets/reps/loads to comments.

“Wax On, Wax Off”
Complete as many rounds/reps as possible in 14:00 of
25m x DB Walking Lunges (50/35)
10 x Windshield Wipers (5L/5R)
20 x Shoulder Taps (10L/10R)

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload. Technique will be the focus here prior to increasing weights.

Snatch 2-2-2-2-2

Notes: Athletes will reset hips after each repetition at the ground.

Post loads to comments.

“Pull then Push”
3 rounds for time of
500m Row
12 x Burpees
21 x Box Jumps (24/20)

Post times to comments.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Ring Rows
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed before completing the following workload. Use your numbers from 08.18.2014 to determine your weights.

4X3 Pause Front Squats (13X1 Tempo) @ 80% of 3RM FS

Post loads to comments.

“Bodyweight Antics”
10-9-8-7-6-5-4-3-2-1 reps of
Reverse Wall Ball (20/14)
Ring Push-ups
V-ups

Post times to comments.

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Power Snatch (45/PVC)
7 x Klokov Press
7 x Overhead Squats
III. Mobility

Impact/Focus: Overhead Squat 1-1-1-1-1
Warm-up as needed before working up to a heavy single for Overhead Squat. This is not finding a 1RM overhead squat unless you are feeling great after yesterday’s 9/11 workout.

Overhead Squat 1-1-1-1-1

Post loads to comments.

“Abattoir IV”
Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next.

Tabata x KB/DB Snatch (24/16)
Tabata x GHD/Abmat Sit-ups
Tabata x Burpees
Tabata x Double unders

Post scores to comments.

Today we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget.

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Deadlift (45/35)
7 x Power Clean
7 x Front Squat
7 x Push Press
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24)
11 x Thrusters (125/85)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (170/120)
11 x Handstand Push-ups
11 x KB Swings (32/24)
11 x Toes-to-Bar
11 x Deadlifts (170/120)
11 x Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
25ft Duck Walk
25ft Pike Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: DB Row
Warm-up with 3 sets x 5 reps with light weight to practice this movement/ROM. Complete the following workload.

Single Arm DB Row 8-8-8-8

Post loads to comments.

“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:

1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.