S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

WOD:

21-15-9

Hang Power Snatch (115/80)

Wall Balls (20/14)

Wall Ball Sit Up (20/14)

video courtesy of WOD Star.  Quick demo of Wall Ball sit ups.

Scaling Options:

Bar weight -> as needed

Med ball weight -> as needed

Cool Down:

Downward dog to cobra (Slow) x20

Doorway stretch -2 min per side

WOD:

30 Min AMRAP:

200m Run

15 Burpee over Box Jumps(24/20)

10 Alternating Pistols

5  Handstand Push Ups

30 Minutes is a long stretch, so DON’T sprint at the start. Maintain a pace at the beginning that you can do all the way through.

Scaling Options:

Run ->250M Row

BOBJ ->20/16

Alt pistols -> banded pistols

HSPU -> 2 Wall Walks -> Pike Push ups

Cool Down:

Pigeon pose – 2 min per side

Thread the needle x1 min per side

S/S/S:

Overhead Squat

 5X3

Increase weight ea set

WOD:

“Jackie”

For Time:

1000 meter row

50 Thrusters 45/35

30 pull ups

This should be very close to a sprint, meaning still have something in the tank coming off the row, but go FAST!

Scaling Options:

Thruster -> as needed

Pull Ups -> Ring Rows

Cool Down:

Couch stretch – 2 min per side

Roll out forearms

S/S/S:

Power Clean + Front Squat

 2X75%, 2X80%, 2X85%

% based off 10Aug2017  1RM

As a reminder, one rep of this complex is doing 1 Power Clean, locking out fully, then doing one Front Squat.

WOD:

EMOM 16:

Min 1 – 25 Double Unders

Min 2 – 200/150M Row

Min 3 – 175/125M Ski Erg

Min 4 – 100yd Shuttle Sprint

Scaling Options:

DU -> DU attempts through 35 rope contacts->25 Penguin jumps

Cool Down:

Banded bully stretch – 2 min per side

Roll out calves

pic courtesy of QRZ Now

Today we honor those brave 343 Firefighters who lost their lives during the 9/11 attacks

WOD:

“343”

Honoring the firefighters who died in the 9/11 attacks

For Time:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

43 Burpees

Men use a 45# bar, Women use a 15# bar. First plates on the bar are 10#, then 15#, then 25# per side. Strip the outer plate after each lift of 100 reps is completed.

Scaling Options:

Bar weight -> as needed

Cool Down:

Reverse Hyper Ext – 4X15. Increase weight ea set

OH banded stretch 2 min per side

WOD:

Every Minute On the Minute for 24 Min:

Min 1 – 10 GHD Sit Ups

Min 2 – 10 Burpee Over Box Jumps (24/20)

Min 3 – 2 Rope Climbs

Any time left over in any given minute after you complete the required movement is rest.

Scaling Options:

GHD ->Ab Mat SU-> Feet anchored SU

BoBJ -> 20/16

Rope climbs -> 2 Rope walks per climb

Cool Down:

200M walk

Banded lat stretch – 2 min per side

S/S/S:

Power Snatch + OHS

 2X70%, 2X75%, 2X80%

Do 1 set every 3 min

% based off 10Aug2017 1RM

Reminder, one rep here is a power snatch, going to pull lockout overhead, then going into an OHS.  You can drop the bar between reps if you want to.  You have 3 minutes to get both reps in and adjust weight for your next set.

WOD:

12 min AMRAP:

8 Alt Dumbbell snatches 50/35

200M Row

Scaling Options:

DB weight -> as needed

Row -> .2 mile on Assault Bike

Cool Down:

Doorway stretch – 1 min per side

Reverse Hyper Ext – 4X10. Increase weight ea set

S/S/S:

10 Min Turkish Get up Practice

Video courtesy of CrossFit HQ.

WOD:

“Helen”

3RFT

400 meter run

21 Kettlebell swings 53/35

12 pull ups

This is a fun bench mark.  No time limit, but push yourself to get under 15 Min.

Scaling Options:

Run-> Row 500M

KB weight -> As needed

Pull Ups -> Body Row/ring row

Cool Down:

Banded OH stretch x 2 min per side

Roll out forearms

S/S/S:

Bench Press

3X5

Increase weight ea set

WOD:

“Sprinting Annie”

For Time:

Run 200m, 50 DU, 50 Ab mat sit ups

Run 200m, 40 DU, 40 Ab mat  sit ups

Run 200m, 30 DU, 30 Ab mat  sit ups

Run 200m, 20 DU, 20 Ab mat  sit ups

Run 200m, 10 DU, 10 Ab mat  sit ups

So, how do you make an already fast benchmark even harder?  Add sprints!  Find a tempo on your DUs and use the run as recovery time.

Scaling Options:

Run-> Row 250M

DUs -> 3X Single Unders

Ab Mat SU-> Feet anchored SU

Cool Down:

Calf Stretch on Rig – 2 min per leg

Downward dog to cobra(slow) x20

Pic courtesy of the Grafton Public Library.  Please note, the gym is on Holiday hours for Labor Day, so why not get out an enjoy some scenic views…

WOD:

5K Run

Get outdoors early and find a 5K path.  Use mapmyrun.com  if you need to.  The more scenic, the better.  I hear White Tanks looks beautiful in the morning .

Scaling Options:

Run -> Ride 8.4 Mile on Assault Bike -> Row 5K

Cool Down:

Enjoy Labor Day