Labor Day Hero WOD: Monday Sept. 1st (Hot Shots 19)

Labor Day WOD! Bring your friends, family, and kids (KIDS ROOM OPEN)!
If you are bringing a guest, please be sure to arrive 20min early to fill out a waiver and so they can be briefed on the workout standards.

Here are the 3 variations of the Hot Shots 19 WOD:

Rx1- 6 Rounds for time:

30 Air Squats
19 Power Clean (135/95)
7 strict pull ups
400m run

Rx2- 21min AMRAP

30 Air Squats
19 Dumbbell Thrusters (25/10)
7 Burpees
400m Row

Rx3- 16min AMRAP (As Many Rounds As Possible in 16min)

19 Air Squats
19 Medicine Ball Slams (16/8)
7 Push Ups (knee push ups okay)
100m walk, jog, or run

 

There you have it folks! There will be some treats and beverages for everyone to enjoy after the workout. We look forward to spending our day off together, doing what we love!

To SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Foundation where 100 percent of the donations will be distributed to the families.

Please click the link to donate to the families. >> https://hotshots19.crossfit.com/

 

CFF WOD 8.30.14

Partner WOD

*Buy in* 300 double unders
Then…
2 rounds for time of :
60 step ups (95/55) (24/20in box)
-Partner holds hand stand/pike push up
60 Sumo deadlift high pull (95/55)
-Partner cradles barbell in arms (95/55)
60 Burpees
-Partner does continuous kip the on rig
60 Bent over rows (95/65)
-Partner holds side plank
60 ghd sit ups/weighted abmat (20/14)
-Partner holds barbell overhead (95/55)
60 Thrusters
-Partner does box jumps (24/20)

*Buy out (after 2 rounds) 400m run each partner*

CFF WOD 8.30.14

Partner WOD

*Buy in* 300 double unders
Then…
2 rounds for time of :
60 step ups (95/55) (24/20in box)
-Partner holds hand stand/pike push up
60 Sumo deadlift high pull (95/55)
-Partner cradles barbell in arms (95/55)
60 Burpees
-Partner does continuous kip the on rig
60 Bent over rows (95/65)
-Partner holds side plank
60 ghd sit ups/weighted abmat (20/14)
-Partner holds barbell overhead (95/55)
60 Thrusters
-Partner does box jumps (24/20)

*Buy out (after 2 rounds) 400m run each partner*

CFF WOD 8-29

Skill: Squat Clean and Heavy Shrug

5 x 5 Squat clean increasing weight

2x 5 Heavy Shrugs

 

WOD:

500 m Row Buy in

3 Rounds for time

6 Squat Cleans 145/95

9 Ring Dips

12 Pistols

400 m Run buyout

 

CFF WOD 8.27.14

Strength- Thruster
5×5

“The Seven”

Seven rounds for time of:
7 Handstand
7 reps Thruster
7 Knees to elbows
7 reps deadlift (245/175)
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Cff wod 8-28-14

10 deadlift (80% 1RM)
10 Burpees
8 deadlift (80% 1RM)
8 Burpees
6 deadlift (80% 1RM)
6 Burpees
6 deadlift
6 Burpees
8 deadlift (80% 1RM)
8 Burpees
10 deadlifts (80% 1rm)
10 Burpees

Cff wod 8.27.14

10 deadlift (80% 1RM)
10 Burpees
8 deadlift (80% 1RM)
8 Burpees
6 deadlift (80% 1RM)
6 Burpees
6 deadlift
6 Burpees
8 deadlift (80% 1RM)
8 Burpees
10 deadlifts (80% 1rm)
10 Burpees

CFF WOD 8.26.14

Skill- kipping/butterfly pull ups

WOD
For time…
30 Bench press
800 meter run
20 Bench press
80 double unders
10 Bench press
800 meter Row
(Rx= BW/70% BW)

CFF WOD 8.25.14

Strength/WOD
With a running clock…

15 Back squat (40% 1rm)
Max weighted dips (25% BW/BW)
25 GHD Sit ups

Rest 2 min

12 Back squat (60% 1rm)
Max weighted dips (25% BW/BW)
25 GHD Sit ups

Rest 2 min

Max reps Back squat (75% 1rm)
Max weighted dips (25% BW/BW)
25 GHD Sit ups

Rest 2 min

Max reps Back squat (90% 1rm)
Max weighted dips (25% BW/BW)
25 GHD Sit ups

Rest 2 min

1 Rep max back squat

Stretch

CFF WOD 8.24.14

WU:
20 PVC pass thrus
400m Run
10 Single leg burpees (R)
800m Run
10 Single leg Burpees (L)

Strength:
Front Squat
PVC- rack position work
10-8-6-6-6

WOD:

50 Overhead DB lunges (55/40)
40 Medball pushups
30 Medball Slams (20/16)

Rest 3min then:

6min AMRAP

25m sprint
5 DB thrusters (60/45)