Strength

A. Strict Press 4 x 4 @ 70%-75%-80%-85%

B. Strict Press x Max Reps @ 70%

Conditioning

21-15-9 for time:

• Ground to Overhead (95/63)
• Handstand Push-ups (Scale hand release push ups)
• Box Jumps (24/20)

Strength

3 sets – alternating sets every 90 seconds:

A. 10/10 Single Leg Kb/DB Romanian Deadlift

B. 10/10 Single Arm KB/DB Hang Snatch

C. 10/10 Pistol or Pistol Progression

Conditioning

Rx’d

“Super Annie”

• 100 Double Unders
• 25 Toes-2-Bar
• 80 Double Unders
• 20 Toes-2-Bar
• 60 Double Unders
• 15 Toes-2-Bar
• 40 Double Unders
• 10 Toes-2-Bar
• 20 Double Unders
• 5 Toes-2-Bar

Intermediate/Scaled

“Annie”

Reps of 50-40-30-20-10:

• Double Unders (scale with 2x single unders)
• Abmat Sit-ups

• I grew up in the small town of Riverton, IL where I played football and dabbled in Olympic weightlifting .  I graduated Riverton High School in 2010, and then graduated Robert Morris University in 2012 with my Bachelor’s in Computer Networking.  I’m the youngest and only boy of three siblings.  I currently live with my father in Riverton, but will soon be making another big leap into adulthood this October when I close on my first house!

• I am 24 years old and I work at Levi, Ray & Shoup as an IT Systems Analyst in their PensionGold Retirement Solutions department.

• As someone who participated in athletics for a good portion of my life, I had heard whispers about Crossfit and its humble beginnings.  It wasn’t until my good ol’ buddy, Jordan Barney, joined C3 and began showing major improvements in athleticism that I began to show interest.  At that point, the daily grind of going to the neighborhood gym and coasting through the same old movements and exercises was starting to get bland.  So, I pulled the trigger.

• Not to be cliche, but how has it NOT changed my life?  Every aspect of my life has been affected in some way, shape, or form.  Physically, I’m in the best shape I’ve ever imagined myself being in.  Mentally, I’m more confident in who I am, and what I’m capable of mentally and physically.  My general well-being has improved exponentially, and I have been introduced to some of the most interesting, kind, and inspirational people I have ever met.  It’s hard imagining my life without Crossfit now.

• I want to place in the top three in a competition.  So far, the closest I have been is fourth place.  The competitive drive to win and the overall camaraderie is addictive and it always leaves me wanting more, especially in competitions.

• FINALLY getting the score I knew I was capable of on the 16.2 open workout.  For me, it was a mental battle with myself that I wanted very badly.  I never gave up and I gave it everything I had.  For that, I was very proud of myself and what I accomplished.

• It might be a tie between the last WOD of the 2015 Battle for the Hill competition and the WOD where we did row sprints for the skill prior to the workout, and then had to accumulate 100 wallballs with a 30# ball, a certain number of heavy deadlifts, and maybe one other movement.  I don’t remember much about that workout aside from the pain and nausea.

• This isn’t the first time people have heard this, but I’ll reiterate it nonetheless.  The people are what make our gym such a wonderful place.  The smiles, the fist bumps, the always present encouraging attitude everyone brings with them when they walk in the door.  For people joining, I can understand how it can be intimidating, but once you’ve been through a workout or two with everyone cheering each other on, providing helpful tips, and sharing the overall opinion of how much the WOD kicked everyone’s butt….you’re hooked.  There are few other places apart from Crossfit gyms where you can experience such “baptism by fire”.

• That snatch though

• Definitely lunges and abmat sit-ups.  Most workouts that have either one of those movements just frustrate the hell out of me.

Strength

Back Squat – In 6-8 sets, build to today’s 5 rep max.

Conditioning

“Open WOD 15.5”

Reps of 27-21-15-9 for time:

• Row for Calories
• Thrusters (95#/63#)

Partner WOD

“14.4 x 2”

With a partner, complete 2 rounds of the 2014 CrossFit Open WOD 14.4 for time.

• 60 Calorie Row
• 50 Toes-2-Bar
• 40 Wall Balls (20#/14#)
• 30 Cleans (135#/93#)
• 20 Muscle-ups (Scale with Bar Muscle ups or C2B Chin-ups)

Only one person working at a time while the other rests. 30 minute time cap.

Conditioning

“Hotshots 19”

6 rounds for time:

• 30 Air Squats
• 19 Power Cleans (135#/93#)
• 7 Strict Pull-ups
• 400m Run

Scale to 4 rounds if needed. 40 minute time cap.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  This Hero WOD is in honor of those brave men and women.

Olympic

Every 2 minutes – 6 x 3 Position Hang Snatch (High Hang + Mid Hang + Low Hang)

Conditioning

Complete 3 Rounds for total time:

• 30 KB Swings (60#/44#)
• 15 Handstand Push-ups
• 400m Run

-Rest 2 minutes between rounds-

Reminder that we have a special Labor Day schedule on Monday with classes at 8:00am and 9:00am only.  We will also have open gym until Noon.

Partner WOD

Complete 2 rounds for time:

• 100 Wall Balls (20#/14#)
• 100 Calorie Row
• 100 Abmat Sit-ups
• 800m Sandbag Run (50#)

Only one person working at a time while the other rests. On the sandbag run, both partners run 800m, but only one person handles the sandbag.  Partners may switch whenever they wish.

Scales reps to 80 if need be.

Strength

A1. 3 x 10 Strict Chin-ups (Use as little assistance as possible, but as much as needed to complete 10 quality reps)

A2. 3 x 10 Romanian Deadlifts @ 32×1 Tempo (Use 30-35% of Deadlift max)

A3. 3 x 20 Russian Twists w/ KB

Conditioning

2k Row for time – leave nothing in the tank.

Strength

A1. Strict Press 4 x 5 @ 65% – 70%- 75%- 80% of last weeks heaviest strict press

A2. Weighted Step-ups 4 x 10 (5 each leg) with Kettlebell – As heavy as possible.

Conditioning

3 rounds – in a 4 minute window complete:

• 400m Run
• 10 Shoulder to Overhead (155#/103#)
• Max Burpees with remaining time

Rest 2 minutes between each round.  Score is total number of burpees completed for all three rounds combined.