| So, the goal is to finish the required work inside that 6 min window. Anytime left over is rest before you start your next set. |
Scaling Options:
DUs -> 200SUs -> reduce # of reps
Run -> 500M Row
Increase weight ea set
Video courtesy of Rogue Fitness. Second time through on Sumo Deads. With less sets today, goal is to go heavier than you did in the 5X5 week.
Scaling Options:
T2B -> Hanging Knee Raise
Bar weight -> as needed
Video courtesy of CrossFit HQ.
Sets start every 2 min
Based on 1RM on 23 Aug
Video courtesy of CrossFit HQ. Second time doing this cycle of C&J.
Weights get a bit heavier, but stick to perfect form!
rest 3 Min
rest 3 Min
So, with worked in rest, the idea is to go all out during the work period to get to the AMRAP movement. The reps in those AMRAPs are your scores, so the running is a cash-in
Scaling Options:
Plate weight ->35/15, 25/10
KB weight -> 35/25
Pic courtesy of FireandRescueDecals.com Today we honor the fallen firefighters who gave their lives in the Sept 11th attack. They will never be forgotten.
Honoring the 343 firefighters who died in the 9/11 attacks
| 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. Today we honor those brave 343 Firefighters who lost their lives during the 9/11 attacks |
Scaling Options:
Bar weight -> as needed
Little reminder that CrossFit Unwavering will be putting on a special event this Saturday titled “Abby’s WOD” to support this little fighter in battling Leukemia. Click on the pic to go to the Facebook event details.
#BeastModeAbby
| This one is a little longer and a lot of reps, so keep a steady rhythm throughout. |
Scaling Options:
Ab Mat Sit Ups -> feet anchored
Push Ups -> off bench
Pull Ups -> Buddha Pull Ups
sets start every 2 min
Based on 1RM on 23 Aug
Videos courtesy of CrossFit HQ. Our Snatch variation for this cycle is fairly simple, good ol’ squat snatch. This will give us a good opportunity to focus on getting a violent ip extension and then a fast drop under the bar. Goal should be a good lockout OH right when you hit the bottom of the squat. Avoid catching high and riding the bar down.
For the burpee over bar, you do not have to face the bar, nor do you have to stand all the way up before jumping. Just make sure when you jump, both feet come off the ground and land together.
Scaling Options:
KB weight ->35/25
Bar weight ->75/55 or as needed
Recovery is so important in what we do. But, it is one of the areas we frequently forget about. Luckily, there is a great resource right here at the Fitness Center. Our very own Heather Bradbury is a licensed Massage Therapist. Her contact info is listed above, our you can inquire at the Fitness Center Front Desk. Her rates are reasonable and she is one of us, so knows what we do and what best will help work out any trouble areas. If you haven;t booked a massage through her yet, what are you waiting for?!
45 Min Cap
Small up & down the mountain chipper for today. Goal is keep moving through each movement. Use your transition from one movement to the other be your very quick rest periods.
Scaling Options:
DU -> attempts through 60 rope contacts -> 40 Penguin jumps
Box height -> as needed
Bar Muscle Ups -> jumping bar MUs -> C2B pull ups -> chin above pull ups -> Buddha pull ups
Increase weight ea set
Videos courtesy of CrossFit HQ. For our Squat movement this cycle, we will focus on Front Squat. Focus on high elbows throughout the movement. Again, with the 5X5 week, goal is an increase each set with the last set being very challenging.
Quick demo on the Front Rack Lunges. Do the required number of reps PER leg; meaning first round is 21 with right, 21 with left (42 steps total), then second round, 15 with right, 15 with left (30 steps total), then final round 9 with left, 9 with right (18 steps total). Don;t foret, just have the back knee kiss the ground. Slamming the knee down does you no good….and hurts…
Scaling Options:
DB weight -> as needed
HSPUs -> pike push ups
Video courtesy of Norcal CrossFit. Quick demo of Pike Push Ups.
Increase weight ea set
Video courtesy of Rogue Fitness. For our pushing movement this cycle, we will focus on push press. Goal should be drive through the legs as you come out of the dip, and squeeze the legs to prevent a re-dip (no push jerks). Goal is to increase weight each set this week so the last set of 5 are pretty challenging.
Post fastest score to comments
Scaling Options:
Cut distance in half
or
EMOM for 12 Min – 150M row
pic courtesy of Holiday Calendars. Happy Labor Day. The gym will be on Holiday hours, but come in and do a special memorial WOD…
pic courtesy of hotshots19.crossfit.com
Compare to 19Dec2014
video courtesy of CrossFit HQ
On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.
Hear what this event meant to the families, friends, and members of the community who came out to support the cause.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families
Scaling Options:
Air Squats -> to depth
PC Weight -> 115/85 ->95/65 ->75/55
Strict Pull Ups – Buddha Pull Ups
Run -> 500M row
Joint Strike CrossFit 