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

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

WOD:

10 Rounds For Time:

10 Burpees

10 Ab Mat Sit Ups

10 Push Ups

10 Air Squats

10 Pull Ups

Scaling Options:

Ab Mat Sit Ups -> feet anchored

Push Ups -> off bench

Pull Ups -> Buddha Pull Ups

Cool Down:

Doorway stretch – 2 min per side

Banded lat stretch – 2 min per side

S/S/S:

(Squat) Snatch

3@70%

3@75%

2@80%

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.

WOD:

14 Min AMRAP:

40 KB Swing (53/35)

20 Power Snatches (95/65)

10 Burpee Over Bar

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

Cool Down:

Back extensions on GHD

3X10

Banded OH stretch – 2 min per side