Labor Day Schedule: Class at 8am and 10pm only.  Lifting room Open from 7am to Noon

 

Focus: 

Banded DB Deadlift

4x6

building weight

5s down

 

WOD:  

3 rounds of:

400M Run

14 DB Reverse lunges 

7 HSPU

1 min rest between rds

Accessory

100 banded pull aparts

100 ring rows

Focus: 

Back Squat Apres6 WEEK 2

APRE6 Back Squat

50% of 6RM x 10

75% of 6RM x 6

100% of 6RM x ME

Adjusted Wt. x ME

 

WOD:  

10 Min. AMRAP Of:

10 Push Jerk (135/95#) from floor

10 Push Ups

rest 3 Min then

21-15-9 (6 min cap)

Hang Power Clean 95/65

Burpee over Bar

 

Accessory

3x30

bandy curls

bandy lat press down      

Focus: 

Muscle Up review & Scales

 

 WOD: 

On a 20 minute running clock

1 mile time trial

rest 5 minutes

For Time 

12-9-6

Thruster 135/95

Bar/Ring MU

 

Recovery:

Hamstring & Lat Smash

Focus: 

3x20 Alt

Single Leg Russian Deadlifts

Super set with

3x10 per side

KB Single Arm Strict Press

try bottom up before weight increase

 

WOD:  

AMRAP in 3 min

30 Wall Balls 20/14

20 Kettlebell swings 24/16

30 Goblet Squats 24/16

20 Sit Ups

then rest 1 min

AMRAP 6 mins

30 Wall Balls

20 Kettlebell swings

30 Goblet Squats

20 Sit Ups

then rest 1 min 

then 1 rd For time:

30 Wall Balls

20 Kettlebell swings

30 Goblet Squats

20 Sit Ups

Focus: 

Toes to Bar Skill Breakdown

Set 1: Toes to PVC x 10 temop reps 3sup3sdn

Set 2: 15 Strict Knee Raises

Set 3: 10 Kip swings

Set 4: 10 Kip Toes to L position

Set 5: 2xME set T2B

 

WOD: 

AMRAP 12

20 Db Alt Db Snatch 50/35

10 Box Jump overs 24/20″

10 T2B

 

Finisher:

1/2Tabata 

Hollow Hold

1/2 tabata

Penguin

Focus: 

Rowing Skill review

WOD: 

For Time:

3000m Row

300 Double Unders

100 Burpees

*partition as needed**

Recovery:

800m Light run/walk

Focus: 

Tabata Left Arm

1 length OH Walks w/slam ball/medball (waiter carry) 

imdediately into

Tabata Right Arm

OH Walk w/med ball

 

WOD:  

25 Dips

50 Lateral hops 

25 Medball Cleans

50 Lunges

25 T2B

50 Medball OH Sit ups

25 unbroken wallballs

50 DU

Accessory

3 sets

12 Banded Kneeling Hip Ext.

12 Sissy Squats

Superset

1min Rest between sets

Focus: 

DB Turkish Get ups

E90sx7

1L/1 R

try bottoms up

*heavier than last time

 

 WOD: 

30min AMRAP

10 Pullups

10 Alt Single Arm Devil Press

10 Alt Single Arm Thrusters

200m Run

*Modified from Cherie Chan

Recovery:

ROMWOD  

1 min per side twisted cross

2 min puppy stretch

2 min Frog

1 min cobra

1 min per side dragon

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

 

Hero WOD: 

“Wade”

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of

   12 strict pull-ups

   9 strict dips

   6 strict handstand push-ups

Then, run 1,200 meters

Focus: 

APRE6 Back Squat

50% of 6RM x 10

75% of 6RM x 6

100% of 6RM x ME

Adjusted Wt. x ME

 

WOD:  

For Time

21-15-9

Box jump 20″

Kb Swing 24/16kg

rest 1:1

9-15-21 reps

Box jump 20″

Kb Swing 24/16kg

 

Finisher:

100 Banded good morning

100 TKEs

in as few sets as possible