Big Thank You to Sherri and Barb for putting on a fun event, and thank you to Buff Boi for hosting and supporting such a great cause.  So many lives are affected by Childhood Cancer every year.  Seeing the support for events like this is awesome!  Don’t forget, Sherri and Barbara are hosting a team for St Jude’s Walk/Run to End Childhood Cancer.  Click on the above pic for the sign up page!

WOD:

4 Rounds, Each For Separate Time:

Row 1000M

*Rest 90 Sec between Rounds

Scaling Options:

Row -> Reduce distance ea round ->Ski Erg (750M Ea)

Cool Down:

Banded Lat Stretch – 2 min per side

Calf stretch on rig – 1 min per side

The above WOD will be the “We Got Your 6” WOD for Abby, happening at BufBoi Saturday morning from 0800-1000.  The event is to help End Childhood Cancer.  Please come out and support this effort.  $10 donation at the door.  Click on the above pic for the address or ask Coach Sherri.

S/S/S:

(Squat) Snatch

3@75%

3@80%

2@85%

Sets start every 2 min

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Second time on our Squat Snatch this cycle.  Weights get a bit heavier, so focus on keeping good form!

WOD:

25-15-5 :

Toe2Bar

Hand-Release Push Ups

Air Squats

Should be a good sprint WOD, but make sure you are getting full range of the movements in each rep!

Scaling Options:

Toe2Bar -> hanging knee raise

Hand Rel push up -> push up off bench

Air Squats -> to depth

Cool Down:

Cobra to Downward Dog x20 (slow)

Oly Wall Stretch

Video courtesy of Paradiso CrossFit

WOD:

Partner WOD*:

With a running clock…

0:00-4:00 – Run 400M as a team (any time left over is rest)

4:00-8:00 – AMRAP KB Swings (53/35)

8:00-10:00 –  Rest

10:00-15:00 – As Many Cals as Possible – Row

15:00-20:00 – AMRAP Push Press (95/65)

Score = Total KB Swings, Cals, and Push Press Reps

*Other than the run, one partner working at a time, switching out as needed

Fun little partner WOD.  Goal on the AMRAPs is to switch out pretty frequently to allow the partner working to maintain a sprint pace.

Scaling Options:

Run -> 500M row

KB weight -> as needed

Bar weight -> as needed

Cool Down:

Banded Bully Stretch – 2 min per

Banded hamstring stretch

video courtesy of CrossFit Winter Park

S/S/S:

Front Squat

3X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Second time going through Front Squat this cycle.  With less sets than the 5X5 week, the goal is to move more weight each set.

WOD:

EMOM for 15:

Min 1 – 2 Squat Cleans (80% of 1RM)

Min 2 – Row – 10/7 Cals

Min 3 – 8 HSPUs

Any time left each minute is rest.

Scaling Options:

Bar weight -> 70% of Squat Clean 1RM

HSPUS -> Pike Push Ups

Cool Down:

Couch stretch – 3 min per leg

Tricep mash – 2 min per arm

WOD:

4 Rounds:

15 Burpee Over Box Jumps (24/20)

25 Cal Assault Bike

15 Pull Ups

25 Cal Ski Erg

45 Min Time Cap

Scaling Options:

Box height -> as needed

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded lat stretch – 2 min per side

Heel cord mash – 2 min per side

Thank you to all who came out in support of Abby for #BeastModeAbby at CrossFit Unwavering.  Don’t forget, BufBoi Athletics will be hosting an event in support of Abby as well this coming Saturday!  See Coach  Sherri for details.

S/S/S:

Push Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time going through Push Press this cycle.  With less sets than the 5X5 week, the goal is to move more weight each set.

WOD:

For Time:

10,8,6,5,4,2 – Deadlift (275/195)

20,16,12,10,8,4 – Wall Balls (20/14)

This will tax your posterior chain! If you have the capacity to go unbroken each set, cool.  If not, know when to break (before form failure)

Scaling Options:

Bar weight -> as needed (should be close to 75% of 1RM)

Med ball weight -> 14/10

Cool Down:

Back extensions on GHD

3X10

Video courtesy of CrossFit HQ

Pigeon pose – 2 min per side

WOD:

Every 6 Min for 30 Min, complete:

100 Double Unders

400M run

Scaling Options:

DUs -> 200SUs -> reduce # of reps

Run -> 500M Row

Cool Down:

Calf stretch on rig – 2 min per side

Downward Dog pose – 1 min

S/S/S:

Sumo Deadlift

3X5

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.

WOD:

25-15-10:

Toe2Bar

Power Snatch (115/80)

Burpee Over Bar

Scaling Options:

T2B -> Hanging Knee Raise

Bar weight -> as needed

Cool Down:

Roll out back – 30 passes

Back extensions on GHD

3X10 

Video courtesy of CrossFit HQ.

S/S/S:

(Squat) Clean & Split Jerk

 3@75%

3@80%

2@85%

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!

WOD:

In 5 Min Complete:

800M Run

AMRAP Plate G2OH (45/25)

rest 3 Min

In 4 Min Complete:

400M Run

AMRAP KB Swing (53/35)

rest 3 Min

In 3 Min Complete:

200M Run

AMRAP Goblet Squats (53/35)

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

Cool Down:

Couch stretch – 3 min per leg

Roll out tricep/lat

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.

WOD:

“343”

Honoring the 343 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

Scaling Options:

Bar weight -> as needed

Cool Down:

10 Cal slow row

Hang from pull up bar – 2 min