Hope everyone survived either our 9/11 WOD or the 9/11 Tower Challenge.  IF you’re feeling beat up, join Haley “MIST” Jones at the Community Commons (Bldg. 700) at either 0700 or 1400 on Thursday for an amazing Yoga class!

Warmup:

10 Box step ups

10 Med ball deadlifts

10 Squat2Stand

10 Med ball Squats

10 Box Step ups

10 Med ball thrusters

5 Light DB box step ups

5 Wall Ball Shots

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

AMRAP 30:

10 Wall Balls (20/14)

5 Single DB (35/25) Box Step Up (24”/20”)

20 Wall Balls

10 Single DB Box Step Ups

Etc…

Add 10 Wall Balls and 5 Box Step Ups every round

Pic courtesy of Mayhem Athlete.

With this ascending ladder AMRAP with wall balls and weighted box step ups, the goal should be to start at a moderate pace and work to maintain that pace as the reps increase each round.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side

Pic courtesy of Til Valhalla Project.

Today we dedicate this WOD to the memory of all those we lost on September 11th, 2001.

Warmup:

15 Cal Row

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

10 Cal Row

30 Double Unders

10 Push up to downward dog

Pull up warmup – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups or Ring Rows, perform 3X5 Ring Rows

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, back squat, elbow rotations, front squat, press, push press, thruster, push jerk, hang power clean

WOD:

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″/24″)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175/125)

11 HSPUs

11 KB Swings (70 /53)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

 ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. 

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Scaling Options:

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up -> ring row

HSPU -> Pike Push Ups (box or floor)

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying Toe2Rig -> V-Ups

Run -> 3 Mile Echo Bike

Bar weight -> as needed

Cool Down:

Roll out t-spine – 30 passes per side

Pigeon Pose on box – 2 min per side

It’s Thursday, you know what that means!  Yoga at the Community Commons! Click the pic to go to the sign-up page.

Warmup:

2X:

1:00 Echo Bike

10 Cossack Squats

5 Burpees

5 DB deadlifts

5 DB Burpee deadlifts

3 Devil’s Press

-then-

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat

S/S/S:

Bulgarian Split Squat

5X3 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third go at our Bulgarian Split Squats for this cycle. Big thing to remember; keep the legs shoulder-distance apart.  Once you bring them inside shoulder width you run the risk of losing balance.  It makes it almost like you are walking on a tightrope.  Think rather that you are walking on train tracks and keep the legs wider for that more stable position.

WOD:

Every 3 Min for 4 Sets:

20/16 Cal Echo Bike

10 Devil’s Press (35/25)

Video courtesy of Skyline CrossFit.

Keep a good pace on the bike but not so fast to where you can’t pick the DBs up right after and knock out the Devil’s Press.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Couch Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life

Warmup:

1:00 Ski Erg

Banded 7s*

Bear crawl 30’

Stiff-leg bear crawl 30’

Crab walks 30’

Seal walks 30’

:30 single unders

10 Calf Pedal in down dog

:30 Double under attempts

Barbell warmup – With an empty bar, perform 2 sets of 10 floor press

Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

S/S/S:

Floor Press

5X3

Increase weight ea set

Videos courtesy of CrossFit HQ.

Third time hitting Floor Press this cycle.  Our work sets go back up to 5, but reps drop to 3 per set.  So, aim to go heavier per set than you did on the 3X5 week.

WOD:

AMRAP 15:

250M Ski Erg

50 Double Unders

5 Wall Walks

Do your best to NOT come out of the gates fast on this one.  Sure, you could float through the small ski erg distance and the batch of dubs, but if you start those wall walks at a high heart rate and heavy breathing, you very well could hit a wall pretty quick.  Rather, be steady and smooth on the ski erg, allowing your breathing to stay normal.  Do the same on the jump rope.  As you approach the wall for the wall walks, shake the arms out a little.  If you know 5 wall walks in a row is outside your ability, hit one, then take a good 10 seconds to shake out the arms and re-focus before doing the next.  Will this make your first round a little longer?  Sure, but if you can maintain that pace, you’ll get more rounds than if you got your first round dine super-fast and then struggled for the rest of the time.

Scaling Options:

Dubs -> 25 -> 75 Single Unders

Wall Walks -> to scaled distance -> inchworm push ups

Cool Down:

Calf Pedal in Down Dog – 30 per side (slow and controlled)

Banded Bully Stretch – 1 Min per side

Admit it, your body is feeling beat up after some of these WODs.  Do yourself a favor and hit up the Yoga Class at the Community Commons (Bldg 700) at either 0700 or 1400 led by Haley “MIST” Jones.  You won’t regret it!  Click on the pic for the sign-up page.

Warmup:

10 Line-facing hops

5 Inchworm push ups

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Bow2Bends

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Liftoff + Clean + Jerk

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 sets @80%

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Third time hitting our Clean Complex this cycle.  Continue holding that tension in the 2-3 second pause in the liftoffs. With reps and %s going up, use the extra minute per round to your advantage.

WOD:

30-20-10:

Toe2Bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Video courtesy of Train FTW.

With two back-2-back grip-intense movements, try using the bar facing burpee time as a chance to shake out your hands so your grip has recovered before going back to Toe2Bars.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying Toe2Rig -> V-Ups

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Bar-Facing-Burpees -> Up/down over bar

Cool Down:

Cobra Pose – 2 Min

Barbell mash on quads – 1 Min per side

Video courtesy of Men’s Health

Pic courtesy of The Census Bureau.

The Combat PT Tent will be closed today in observance of Labor Day

Warmup:

10 Med Ball Deadlifts

10 Cobra to Down Dog

10 Box Step Ups

5 Cobra to Hip Snap

5 Med ball Thrusters

5 Burpees

5 Wall Ball Shots

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.

WOD:

5 Rounds, 3:00 each complete:

15 Wall Balls (20/14)

12 Dual DB (35/25) Box Step Ups (24”/20”)

Max Reps Devil’s Press (35/25)

-Rest 3 Min between Rounds-

Score = Total Devil’s Press

Videos courtesy of CrossFit Des Graves, and CrossFit Federal Hill, respectively.

Yup, today’s WOD will take 27:00, but you will only be working for 15 minutes of the time! Your goal should be to give yourself a minute per round for Devil’s Press.

Scaling Options:

MB weight -> 14/10

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box eight -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

DON’T FORGET!  You can get some great recovery and mobility work in SSgt Jones’ Yoga class, held today at 0700 and 1400 in the Community Commons (Bldg 700). Click on the poster to sign up.

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

1 Wall Walk

:30 Handstand Hold

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Second time hitting our Sumo Deadlifts this cycle. With the working sets dropping to 3, get heavier in the warmup than you first two sets from last week, and aim to finish heavier than you did in the 5X5 week.

WOD:

In 12 Min for Max Reps:

Row 2K

Max Reps, Handstand Push Ups

Videos courtesy of Training Tall and CrossFit HQ, respectively.

So, the goal today should be to hit that 2K row in a pretty good clip, and leave yourself around 3-4 minutes for Handstand Push Ups.  That said, don’t push the pace so much that you don’t have anything left to get on the wall.  At the very least, taper back your pace on the last 200M of the row.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> high-kneel DB shoulder press (ELITE: Strict HSPUs)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 Hollow Rocks

10 Alt V-Ups

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell warmup – With an empty bar and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, hang power clean, power clean

Video courtesy of Runify

WOD:

25 Min AMRAP:

200M Run

10 Toe2Bars

3 Power Cleans (165/115)

Goal – 10+ Rounds

Video courtesy of Misfit Athletics.

In today’s WOD, the Power Cleans should be heavy enough to force you to go with quick singles instead of touch & go. Yes, I know the demo video shows Clean & Jerks, but the concept of actively pushing the bar down to stop it from bouncing applies in today’s Power Cleans as well.

Scaling Options:

Run -> 250M Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Bar weight -> 135/95 -> as needed (ELITE: 185/125)

Cool Down:

Cobra Pose – 2 Min

90/90 Stretch – 2 Min

Video courtesy of The Active Life

Warmup:

2:00 Row

10 Squat2Stands

10 Thoracic High Fives

10 Banded Good mornings

10 Banded Strict Press

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Snatch Pulls from mid shin, Squat Snatch from mid shin

Prior to WOD –  on rig, perform 5 reps of scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

S/S/S:

2 Snatch Liftoffs + Snatch

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 set @75%

%s Based on 29 Jul 1RM

Video courtesy of Strong Body.

Second time hitting our Snatch complex.  %s go up, so fight to keep tension in the holds.

WOD:

4 Rounds For Time:

21 DB Shoulder 2 Overhead (35/25)

15 Deadlifts (185/125)

12 Pull Ups

Video courtesy of Strength In Depth.

The “Shoulder2Overhead” will allow you to decide what movement you want to use to get the DBs from the shoulder to an OH position.  Strict Press would be a faster cycle, but would kill the shoulders, making pull ups a bit tougher.  Push press would take a little off the shoulder and still allow a fast cycle rate. Push Jerk would be a bit slower, but would most likely tax the shoulders the least.  Decisions, decisions…

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Bar weight -> 165/115 -> 135/95 -> as needed (ELITE: 225/160)

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged