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
A. Strict Press 4 x 4 @ 70%-75%-80%-85%
B. Strict Press x Max Reps @ 70%
Conditioning
21-15-9 for time:
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”
Intermediate/Scaled
“Annie”
Reps of 50-40-30-20-10:
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:
Partner WOD
“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.
Conditioning
“Hotshots 19”
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.
Olympic
Every 2 minutes – 6 x 3 Position Hang Snatch (High Hang + Mid Hang + Low Hang)
Conditioning
Complete 3 Rounds for total time:
-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:
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:
Rest 2 minutes between each round. Score is total number of burpees completed for all three rounds combined.
Recent Comments