WOD & Blog
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
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“Bodyweight Antics”
10-9-8-7-6-5-4-3-2-1 reps of
Reverse Wall Ball (20/14)
Ring Push-ups
V-ups
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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
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“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
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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
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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
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“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.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups
6 x SDLHP (24/16)
8 x ‘American’ KB Swings
III. Mobility
Impact/Focus: Snatch Complex
Warm up as needed before completing the following complex. Increase weight with each set.
Hang Power Snatch + Power Snatch + Snatch
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“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
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Skill Development
2-3:00 of L-sit on Dumbbells or Rings
Congratulations to Cheryl, Gisele, Kerri, Ashley, Krysta, Ariana, Brenna, and Karin (not pictured) for completing the Mudderella Saturday. And congrats to Mike (Smiley Mike) and Alex on finishing their 2nd Spartan Race out of the Spartan Race Trifecta. Very proud of you all!
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Press (45/35lbs)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Front Squats
Warm up as needed. Athletes will have 15:00 to complete the following workload.
4×5 Front Squats (23X0 Tempo)
Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Try to add to your numbers from 08.25.2014. Rest approx. :90 between sets.
Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus)
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“Uh-Oh”
For time
Run 400m
20 x Toes-2-Bar
30 x Thrusters (65/45)
Run 800m
30 x Thrusters (65/45)
20 x Toes-2-Bar
Run 400m
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Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
1 x Partner Circuit
II. Mobility
Impact/Focus: Deadlift 5RM
Warm up as needed before working up to a 5-repetition maximum for deadlift.
Deadlift 5-5-5-5-5RM
Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.
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“Anatomical Control”
Complete as many rounds/reps as possible in 8:00 of
5 x Strict Pull-ups
7 x Box Jumps
Sprint 100m
Rest 3:00
Complete as many rounds/reps as possible in 8:00 of
Row 250m
20 x DB Weighted Abmat Sit-ups (30/20)
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Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Hindu Push-ups
8 x Power Cleans (45/35)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 8:00.
3 x TnG Power Clean
Note: Athletes will work on connecting 3 x touch and go repetitions (TnG) of Power Cleans with quality technique before increasing weight.
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“Power Up”
21-15-9 reps of
Back Squats (225/155)(~60% of 1RM)
Ring Dips
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Warm-up Drills
I. Row 2:00
II. 3 rounds of
8 x Front Squat (45/35)
8 x Press
8 x Hollow Rocks
III. Mobility
Impact/Focus: Press Deload
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
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“Autumn Fresh”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
40 x GHD/Abmat Sit-ups
30 x Plyo Skiers
20 x Slammies (40/20)
10 x Tire Flips
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We want to thank everyone that spent a few hours on the last day of Summer yesterday to take on a tough Hero WOD. We’re proud of everyone, you all did an awesome job.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Pike Walk
25ft Lateral Lunges (x3)
25ft Walking Lunges (x3)
25ft Inchworm/Hollow Hold
25ft Scorpion Stretch (5L/5R)
III. Mobility
Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.
Run 1 Mile
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“Cornhusker”
4 rounds for time of
10 x Overhead Squats (115/75)
20 x Ring Push-ups
100ft Farmer’s Carry (32/24)
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