Don’t forget to join us this Sunday, September 11th for the 9/11 Memorial Workout and then head over to Kim and Clint’s for a fun/family friendly backyard potluck and BBQ. We’ll blow up the giant slide pool for kids and have some backyard games for the adults too! Workout starts at the gym at 10. Drop-in style potluck from 11-3.
Monday, September 5th – Labor Day Hours 8 and 9 AM Classes only, we will have childcare for both classes!
Metcon:
3 Rounds for time of:
21 Deadlifts (185/135)
7 Overhead Squats (185/135)
– then
3 Rounds for time of:
21 Wall Balls
7 Pull Ups
– then
2K Row or 1 Mile Run
Tuesday, September 6th
Strength/Skill:
Back squats 3×10 @ 70% max
Superset with Max Pull Ups each Round
* Complete 1 round every 3 minutes
Metcon:
“Buns and Guns”
10-1 Front Rack Lunges (155/105)
Ring Dips
Wednesday, September 7th
Strength/Skill:
EMOTM for 12 Minutes:
Power Clean + 2 Push Press (increase weight every 2 minutes, aim to end at 90% of Push Press)
Metcon:
“The Bunny and the Bear”
AMRAP in 15 Minutes of:
Partner Vs. Partner
One partner completes 7 Sets of the Bear Complex: Deadlift, Power Clean, Front Squat, Push Press, Back Squat, Push Press (135/95)
white the other partner does max burpee box jumps
then switch once the 7 sets of the bear complex has been completed, the Partner who gets the most Burpee Box Jumps wins
Thursday, September 8th
Strength/Skill:
Strict Dips 3 max sets pause 1 count at the bottom and top (add weight if needed)
Superset with Pause Overhead Squats 3×5 at 65% (pause 2 seconds in the bottom)
* Complete OHS’ immediately after your dips
Metcon:
Tabata Mash Up
Complete 8 Rounds of 20 seconds of work, 10 seconds of rest of the following exercises. Rest 1 minute in between exercises
Jumping Squats
Doubleunders
Bike for calories
GHD Sit ups
Kettlebell Swings (53/35)
Friday, September 9th
Strength/Skill:
Snatch 5 @ 70%, 3×4 @ 80%, 2 @ 85%
Metcon
20 Back Squats (225/155) from ground
800 Meter Run
20 Back Squats (225/155) from ground
Saturday, September 10th
0800 and 1030am CrossFit Class
0900 Barbell Proficiency Class – Clean & Jerk Focus
11:30 AM – Free Introduction to CrossFit Class
Sunday, September 11th
9 AM – Free For All WOD
10 AM – 9/11 Memorial WOD
For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center