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

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

The second time through the sumo deadlifts.  Again, pick a weight where the last rep of the first set was challenging.  Each set, the last rep should be a struggle to keep good form.

WOD:

Every Minute On the Minute (EMOM) for 12 Min:

Odd – 100M Run

Even – .3 Mile, Assault Bike/Air Dyne*

Scaling Options:

Run -> 125M row

Cool Down:

10 Iron Cross (slow)

10 Scorpions (slow)

WOD:

Mini Chipper Double

2 Rounds For Time of:

50 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Burpee over Bar

20 Clean And Jerk (95/65)

10 Toe2Bar

5 Bar Muscle Ups

Use your transition between movements be your rest time.  The rest of the time, you should be hauling butt!

Scaling Options:

WB ->14/12

BJ ->20/16

C&J -> As needed

T2B -> Hanging Knee Raise

Bar MUs -> burpee to Chest2Bar Pull Up->burpee to pull ups

Cool Down:

Banded OH stretch – 2 min per side

Heel cord mash x 2 min per side

S/S/S:

Overhead Squat

3X5

Increase weight ea set

WOD:

3 Rounds For Time:

12 Hang Power Snatch (115/80)

25 Ab Mat Sit Ups

50 Double Unders

Scaling Options:

Power Snatch-> as needed

DUs -> attempts through 50 rope contacts->Penguin hops

Cool Down:

Calf stretch on rig x 1 min per leg

Cobra to Downward Dog x 20

WOD:

In 3 Min, perform:

500M Row

then, Max KB Swings (70/53)

Rest 4 Min

In 5 Min, perform:

1K Row

then, Max Goblet Squats (70/53)

Rest 8 Min

In 10 Min perform:

2K Row

then, Max Double KB thrusters (50/35)

For KB Thrusters, Video courtesy of Barbell Shrugged…

Scaling Options:

KB Weight -> As needed

If someone can’t row, than Assault bike. Distances : .7 mile, 1.4 mile, and 2.8 mile, respectively

Cool Down:

Reverse Hyper Ext 4×20

Couch Stretch – 2 min per leg

S/S/S:

video courtesy of Will Flemming

Power Clean + Front Squat

 2X70%, 2X75%, 2X80%

% based of 1RM from 10Aug2017

WOD:

15 Min AMRAP:

20 Jumping Air Squats

15 Hand Release Push Ups

10 Chest 2 Bar Pull Ups

Scaling Options:

Jumping AS -> Regular Air Squats

Hand Rel PU -> Regular Push up-> Push up off bench

C2B -> Chin Above ->Ring/Body Row

Cool Down:

Doorway stretch 3×30 sec per side

Pigeon Pose – 2 min per leg

Big Shout Out to Team JSCF who took the Top Spot in the Men’s Division of CrossFit 623’s “New WODs on the Block” competition.  Proud of you guys!

WOD:

12-9-6

Front Squat (135/95)

Push Jerk

5 Min break…

15-12-9

Goblet Squat (53/35)

KB Swings (53/35)

5 Min Break…

21-15-9

DB Power Clean (50/35)

Walking Lunges

Scaling Options:

Bar weight -> as needed, but can only use one bar for both movements

KB weight -> as needed, but can only use one KB for both movements

DBs -> as needed, but can only use one pair for both movements

Cool Down:

Pigeon pose – 2 min per leg

Roll out glute/hamstrings

Tricep mash x 2 min per side

S/S/S:

Power Snatch + OHS

2X60%, 2X70%, 2X75%

% based of 1RM from 10Aug2017

WOD:

16 Min EMOM:

Min 1 – 10 Hand Stand Push Ups

Min 2 – 200M Ski Erg

Min 3 – 10 Box Jumps (30/24)

Min 4 – 60 yd shuttle sprint*

Scaling Options:

HSPU ->3 Wall Walks-> Pike Push Ups

Box Jump ->26/22->24/20

Cool Down:

Banded OH stretch – 2 min per side

Heel cord mash x 2 min per side