Workout of the Day

1. Warm-Up

2. Skill/Strength

Strict press 5/5/3 then 10 @ 50-60% 1 RM

3. WOD

"WOD TITLE"

10 rounds
5 ring dips
10 front squats 95/65
Comp weight 85/115
20 sit ups

4. STRETCH




Last Update on Tue, 16 Sep 2014 11:44 pm

1. Warm-Up

2. Skill/Strength

Close Grip Bench press
5-4-3-2-1

3. WOD

"WOD TITLE"

15 Min AMRAP

5 Power snatch (135/95)
20 Wall Balls (20/12)

 

4. STRETCH




Last Update on Tue, 16 Sep 2014 12:33 pm

1. Warm-Up

2. Skill/Strength

Deadlift
5 @ 40%1RM
5 @ 50%1RM
5 @ 60%1RM
5 @ 65%1RM
5 @ 70%1RM

3. WOD

"Coach Colbys Torture Chamber"

50 Cal Row
50 Alternating DB Single Arm Snatch 40#/30#
50 Double Unders
50 Over the Box Jumps 24"/20"

*Every 3 Minutes on the Minute: Competition RX=400m Rx= First 2 Runs at 400 and rest at 200, Scaled=200m Run. Starting @ 3 Mins

AFTER PARTY/FINISHER

5 attempts at
Competition: max distance walking forward and backwards (post both distances)
RX: max distance walking forward
Intermediate: Practice HS Walking up to 5 feet away from wall
Beginner: Max HS hold against wall

4. STRETCH




Last Update on Mon, 15 Sep 2014 09:56 am

1. Warm-Up

2. Skill/Strength

10 Min EMOM
Odd= Double-Unders
Even=GHD Sit-ups

 

3. WOD

"WOD TITLE"

18 min AMRAP
800m Run, then…
3 Front Squats RX=95/65 Competition RX=115/85
3 Pullups
3 Strict Press (same load)
6...
6...
6...
9..
9…
9..

*At the 9 min mark, 400m Run...pick up where you left off in the ladder

 

4. STRETCH




Last Update on Fri, 12 Sep 2014 09:26 am

1. Warm-Up

2. Skill/Strength

9-11 tribute WOD. Honoring a few things from that very memorable day... This won't be easy, and wasn't intended to be: warm up, get to the strength portion, and setup for the WOD so everyone has time to complete this one. 

Strength/skill
Bench press 5/5/5/3/2
10 min max to complete. 

3. WOD

911 Tribute

4 min AMRAP 
9 - pull-ups 
11 - HSPU 

* rest 1 min*

4 min AMRAP
9 - slam balls 20/12
11 - toes to bar

*rest 1 min*

4 min AMRAP 
9 - burpees
11 - floor sweepers (use bar for lifts below)

*then*

2001# total lift as OHS
2753# total lift as back squat 
You choose the weight, but finish one lift before moving on to the next. So, if you choose 100# for OHS, you will lift it 20 times before moving on to back squats.

Record your total rounds and reps as well as lifting time. Lifting time starts immediately after 3rd AMRAP.

Note the rep scheme: 9/11/2001 = date
2753 = total lives lost that day, including 343 firefighters and 60 police officers.

4 planes involved, and it took a total of 12 seconds for the towers to crumble.

4. STRETCH




Last Update on Thu, 11 Sep 2014 09:21 am

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CrossFit Journal: The Performance-Based Lifestyle Resource

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