Warm up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Devils Press (50/35)(35/20)*2 Dumbbells
Chest to Bar
Stimulus/Focus: This will be a challenging workout. Take breaks as needed and just keep moving.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute GAFAP
1 Shuttle Run
2 Med Ball Cleans (20/14)(14/10)
Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and settle in for the 15 minute time domain.
Cool Down: Tabata Ab Mat Wall Pall Partner Passes
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: “343” 9/11 Memorial WOD
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20) *Masters may step up. Everyone must step down.
50 Wall Balls (20/14) (14/10)
43 Burpees
*RX+: 60 of each and 55 Burpees
Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 2 x 2 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
8 Front Squats (95/65)(65/45)
4 Handstand Push Ups
*Masters: Seated Dumbbell Presses (20/15)
*Rest 2 minutes before next AMRAP
Stimulus/Focus: Complete all work unbroken. Aim for 8 rounds
Metcon: 8 Minute AMRAP
8 Front Squats (135/95)(95/65)
4 Strict Handstand Push Ups
*Masters: Seated Dumbbell Presses (35/20)
Stimulus/Focus: Aim for 4-6 rounds
Cool Down: Tabata Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (12 Minute Time Cap)
10/7 Calorie Row
10 Push Jerks (95/65)(65/45)
20 Double Unders
Stimulus/Focus: Push hard on the row and complete all work unbroken if possible.
Cool Down: 3 Rounds
10 Toes to Ring
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Metcon: 10 Minute EMOM
1 Snatch @ 90%
Stimulus/Focus: Lift heavy! Only record RX if you complete the EMOM at a true 90%.
WOD: 10 Minute GAFAP
2 Alternating Snatches (50/35)(35/20)
1 Ring Dip
*Increase snatches by 2 reps each time.
*Increase ring dips by 1 rep each time.
Stimulus/Focus: Find a steady pace, settle in, and keep moving!
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Review the movements and get ready to work!
WOD: Bert
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Stimulus/Focus: Hero WOD time! No time cap. Aim for less than 60 minutes. Work with a partner if you would like! Happy Labor Day!
Cool Down: 400 Meter Walk
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (12 Minute Cap)
30 Double Unders
20 Kettlebell Swings (1.5/1)(1/25#)
10 Back Squats (115/75)(75/55)
RX+: (2/1.5)(1.5/1) and (155/105)(105/70)
Stimulus/Focus: This should move quickly. Attempt to do all work unbroken.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
