9.15.15

Strength- push press
5-5-5-5-5

Metcon
Granite games WOD “Hang Ten”
5 RFT
10 toes to bar
10 hang snatch (115/80)

9.14.15

Strength- Deficit Deadlift
5-5-5-3-3-3
stand on 35# plates

Work sets should be between 65-85% of 1RM

Metcon
3 RFT
100 Double unders
10 overhead squat (155/105)

9.12.15

Crossfit Team series event 1

For time:

Females complete:

100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

Then, males complete:

100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

M – 40lb dumbbells, 24″ box
F – 30 lb dumbbells, 20″ box

Crossfit Team series event 4

Complete as many reps as possible in 15 minutes of:

Male 1 and Female 1 each perform:

5 thrusters
5 chest-to-bar pull-ups

Then, Male 2 and Female 2 each perform:

10 thrusters
10 chest-to-bar pull-ups

Then, Male 1 and Female 1 each perform:

15 thrusters
15 chest-to-bar pull-ups

Then, Male 2 and Female 2 each perform:

20 thrusters
20 chest-to-bar pull-ups

Etc., following the same pattern

Rx’d Standard

M – 95-lb. thrusters
F – 65-lb. thrusters

9/11 WOD

Time cap: No time cap, finish.
800m row
11 front squats (185/115)
22 mountain climbers
400 m run
11 dumbbell snatch (each arm) (70/50)
22 mountain climbers
400m run
11 burpee box jumps (30/24)
22 mountain climbers
400m run
11 split jerks (185/115)
22 mountain climbers
400m run
11 Squat Cleans (185/115)
22 mountain climbers
400m run
11 bar muscle ups
22 mountain climbers
400m run
11 jumping back squat (135/95)
22 mountain climbers
800m run

9/10

Strength
Weighted pull ups
7-5-3-3-1

9 minute AMRAP
HSPU (+ strict HSPU)
10 deadlift (225/135) (+315/195)

5 MINUTE BREAK

9 minute AMRAP
12 push ups (+ deficit push ups)
12 dips (+ring dips)

9.9.15

Filthy Fifty

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
50 Double unders

9.8.15

Strength
Bench Press 5-5-3-3-3-1

Metcon
15 minute AMRAP
5 clean and jerk (135/95)
10 Barbell rollouts
15 pull ups

Labor Day 9am Team WOD

Team Worm

Each Team gets a coach to motivate them and help strategize the workout.

Bring a friend!

9.6.15

WOD 1
12 minute amrap
max effort wall balls
100m run

*score equals wall ball reps

WOD 2
12 min amrap
max effort kb swings (1pood)
10 burpees

score= number of kb swings

31 Heros

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag/med ball/weight vest (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.