A. Strict Press 4 x 4 @ 70%-75%-80%-85%
B. Strict Press x Max Reps @ 70%
21-15-9 for time:
- Ground to Overhead (95/63)
- Handstand Push-ups (Scale hand release push ups)
- Box Jumps (24/20)
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
Reps of 50-40-30-20-10:
“14.4 x 2”
With a partner, complete 2 rounds of the 2014 CrossFit Open WOD 14.4 for time.
Only one person working at a time while the other rests. 30 minute time cap.
6 rounds for time:
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.
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.
Complete 2 rounds for time:
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.
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
2k Row for time – leave nothing in the tank.
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.
3 rounds – in a 4 minute window complete:
Rest 2 minutes between each round. Score is total number of burpees completed for all three rounds combined.