pic courtesy of LAX CrossFit.  Today’s WOD is in honor of all those who lost their lives in the terrorist attacks on September 11th, 2001.

#neverforget

WOD:

“9/11 Tribute”

For Time:

2001 meter Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 meter Row

Athletes can start with either the run or the row

Scaling Options:

Bar weight -> as needed

Box height -> 24/20 -> as needed

C2B -> Chin above pull ups -> Buddha pull up

HSPU -> Pike Push Ups

T2B -> Kipping Knee Raise -> Laying Toe2Bar

Run -> 3 Mile Assault Bike

Cool Down:

Roll out lats – 30 passes per side

Calf stretch on rig – 2 min per side

S/S/S:

Push Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Our third go on Push Press this cycle.  With lower reps per set, look to go even heavier this week Don’t forget, for Push Press, the key is not to re-bend the legs after you extend the hips.  Don’t want to turn these into push jerks.  A good way to prevent this is to squeeze the butt as you extend the hips.

WOD:

On the 5:00 x 3 Rounds

400M Run

12/10 Cal Assault Bike

15 Toe2Bar

Scaling Options:

Run -> 500M Row

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities.  Quick demo of Laying Toe2Bar

Cool Down:

Banded OH stretch – 2 min per side

Pigeon Pose – 2 min per side

WOD:

8 Rounds:

10 Deadlifts (135/95)

100M Farmer’s Carry (53/35)

10 Hang Power Cleans (135/95)

100M Farmer’s Carry (53/35)

Video courtesy of ShapeFit.  Quick demo on the KB farmer’s walk.  This will be a grip killer!  Good time to either utilize the hook grip, or push your grip to its limit!

Scaling Options:

Bar weight -> 115/80 -> 95/65-> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Roll out forearms

Back extensions on GHD – 4X20

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting Front Squats in our cycle.   With the reps dropping to 3 per set, aim to go even heavier per set than you did on the 3X5 week.

WOD:

For Time:

50-40-30-20-10 – Double Unders

10-20-30-40-50 – Cal Assault Bike

The way this works is, do 50 Double Unders, then bike 10 cals on the assault bike, then 40 dubs, 20 cals on the bike, …etc… until you finish with 10 dubs and a 50 cal on the assault bike.

Scaling Options:

DUs -> 2:1 Single Under Ratio

Cool Down:

Couch Stretch – 2 min per side

Calf stretch on rig – 2 min per side

WOD:

On the 3 Minutes X 8 Rounds:

8 Push Jerk (135/95)

12 Toe2Bar

4 Power Snatch (135/95)

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities.

Cool Down:

Cobra pose -2 min

Banded OH stretch – 2 min per side

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting good ol’ fashioned deadlifts this cycle.  With the dropping to 3 per set, aim to go even heavier in your work sets than you did on the 3X5 week.

WOD:

2 Rounds:

250M Row

25 Russian KB Swings (70/53)

250M Row

25 KB Sumo Deadlift High Pulls (70/53)

250M Row

25 Goblet Squats (70/53)

250M Row

50′ KB suitcase carry L-hand,50′ KB Suitcase Carry R-hand (70/53)

Video courtesy of Heartcore Athletics.  Quick demo on Kettlebell suit case carry.  Today, for the suitcase carry, start at the white line at the top of the box at the gym, and mark off a spot 50’ away.  That will be your turn-around spot.

Scaling Options:

Row -> Ski Erg

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 3×15

Roll out posterior chain

S/S/S:

2-Second Pause Clean at Knee

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

 Based on 31Jul 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean variation this cycle.  % stay the same as last time, but reps go up, so the rounds go longer. During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!

WOD:

5 Min AMRAP:

5 Handstand Push Ups

10 Box Jumps (24/20)

5 Burpees

-2 Min Break-

5 Min AMRAP:

5 Handstand Push Ups

10 Burpee Box Jump Overs (24/20)

2 Mini WODs where the constant is the Handstand Push Ups.  The change from a triplet to a couplet is only the combination of two of the movements from the first WOD (with an added factor of jumping over the box rather than on top of). See if you go faster on WOD 2 than on WOD 1!

Scaling Options:

HSPUs -> Pike Push Ups* -> Push Ups

Video courtesy of Norcal CrossFit.  Demo of Pike Push ups

Box Height -> 20/16 -> as needed

Cool Down:

Doorway stretch -2 min per side

Banded bully stretch -2 min per side

pic courtesy of Holiday Calendars.  Happy Labor Day. The gym will be on Holiday hours, but come in and do a special memorial WOD…

WOD:

pic courtesy of hotshots19.crossfit.com

“Hotshots 19”

6 Rounds For Time

-30 Air Squats

-19 Power Cleans at 135/95

-7 Strict Pullups

-Run 400m

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

Cool Down:

Pigeon pose – 2 min per side

Banded lat stretch – 1 min per side

WOD:

8 Rounds of:

40 Sec Work/20 Sec Rest, cycling through…

Hang Power Cleans (115/80)

DB Thrusters (50/35)

OHS (115/80)

Devil’s Press (50/35)

Score = Total Reps

So, the way each round will work: 40 seconds max reps of Hang Power Cleans, 20 seconds rest, 40 seconds max reps of DB Thrusters, 20 seconds rest, 40 seconds max reps of OHS, 20 seconds rest, 40 seconds max reps of Devil’s Press, and finally 20 seconds rest.  Keep a running total in your head, or jot down the number during your rest.  Since there is built-in rest, go until the end on every round!

Video courtesy of CrossFit Federal Hill.  Quick demo on the Devil’s Press

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

DB weight -> 35/25 -> As needed

Cool Down:

Pigeon pose – 2 min per side

Banded Bull Stretch – 2 min per side

S/S/S:

2-Second Pause Snatch at Knee

3@65%

3@70%

2@75%

Sets start every 2 min

%s Based on 31Jul 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our Snatch variation this cycle.  %s go up.  Again, make sure you keep tension in the pause!

WOD:

EMOM 18:

Min 1 – 15/10 Cal Row

Min 2 – 15 Pull Ups

Min 3 – 10 Alt DB Snatch (50/35)

Efficient movement is what will allow you to stay in the minute time cap every movement.  On the pull ups, focus on keeping feet together.  On the row, make sure you use maximum leg drive every stroke.  On the DB Snatch, use that violent hip extension to move that DB!

Scaling Options:

Pull Ups -> Buddha Pull Ups

DB weight -> 35/25 -> As needed

Cool Down:

Leg Bleeds – 3 min

Banded overhead stretch – 2 min per side