Category: Uncategorized

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

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5

Stimulus/Focus: Complete each set at 80% of your 1 RM. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

-21-18-15-12-9-6-3-

Shoulder Press (65/45)(45/35)

Strict Push Ups

*At each (-) run 100 meters (total of 800 meters)(250m bike erg)

Stimulus/Focus: This will be a tough workout because you are using similar pushing muscles. Consider small sets to avoid muscular failure. Rest on the run! 🙂

Cool Down: 3 Rounds

5 Ring Rows

100 Meter Row

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (22 Minute Cap)

15 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

RX: (50/35)(35/20)

*Rest 2 minutes between rounds.

Stimulus/Focus: Push hard in each round. You’ll have time to rest before repeating. Strive to complete the work in less than 3 minutes each time.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extenstions