WOD

9.10.17 – Sunday

 

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
Row 10k
10 Rounds of Cindy (5 Pull-Up + 10 Push-Ups +15 Air Squats)

Notes:
-Partition as needed

9.9.17 – Saturday

8 a.m. – STRENGTH

Week 7 of 13

Snatch High Pull + Snatch: 1x(1+2) 70% 1x(1+2) 75% 3x(1+1) 80%
Low Hang: Clean High Pull + Squat Clean: 2x(1+2) 70% 2x(1+2) 75% 2x(1+1) 80%
Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 85% 2x(0+2) 90% 2x(0+1) 95%
Back Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 85%

9 a.m. – 101/CROSSFIT

In teams of 2, 2RFT:
800m Run (together)
50 Cal Row
50 Burpees
50 Overhead Squats (115/85)

Notes:
-All work is split evenly, one person working a time, runs are done together

10 a.m. – CROSSFIT

“½ Bull”
For time:
200 Double-unders
50 OHS (135/95)
50 Pull-ups
Run 1 mile

9.8.17 – Friday

101

SKILL/STRENGTH
Handstand Push-Up Technique

METCON
For time:
50 Wall Balls
50 Deadlifts
50 HSPUs

*Everytime you break a set of WBs or HSPUs, you must deadlift the bar and hold at the top for 15sec

CROSSFIT

SKILL/STRENGTH
Barbell Clycling
EMOMx10
4 Power Clean (heavier than last time)

METCON
For time:
50 Wall Balls (20/14)
50 Deadlifts (185/135)
50 HSPUs

*Everytime you break a set of WBs or HSPUs, you must deadlift the bar and hold at the top for 15sec

9.7.17 – Thursday

CROSSFIT

Rest/Recovery/Skill/Make Up Day

101

STRENGTH/SKILL
Rope Climb Technique

METCON
AMRAP 12
15 Push Press (115/85)
10 Burpee Over Bar
3 Rope Climbs

STRENGTH

Week 7 of 13

Clean High Pull + Hang Squat Clean: 1x(1+2) 60% 1x(1+2) 65% 2x(1+2) 75%
Strict Press: 3×3 40% 1×3+ 50% (% of Jerk)
Split Jerk: 2×3 65% 2×2 75% 3×2 85%
Front Squat (4-8 pullups/rows between sets): 1×5 65% 2×5 75% 1×4+ 80%

9.6.17 – Wednesday

101

SKILL/STRENGTH
Thruster Skill

METCON
Every 2min for 16 Rounds:
20sec of work, rest remaining
S1: 50m Prowler (light) <20sec
S2: Stick Jumps
S3: Air Dyne
S4: Thrusters (115/85)

Notes:
-Score Total Cals on AD, Box Jumps and Thrusters

CROSSFIT

SKILL/STRENGTH
Hang Power Snatch 5×3 (ascending); Rest 2min

METCON
Every 2min for 16 Rounds:
20sec of work, rest remaining
S1: 50m Prowler (light) <20sec
S2: Stick Jumps (30/24)
S3: Air Dyne
S4: Thrusters (115/85)

Notes:
-Score Total Cals on AD, Box Jumps and Thrusters

9.5.17 – Tuesday

NEWS

Congratulations to our September 2017 Athlete of the Month, Jaron Kent!

Learn more about Jaron

101

SKILL/STRENGTH
Deadlift, Hang Power Clean and Shoulder to Overhead Technique

METCON
3RFT:
2 Rounds of “Cindy”
1 Round of “DT”

Notes:
-Cindy = 5 Pull-Up + 10 Push-Ups + 15 Air Squats / DT = 12 Deadlift (155/105) + 9 HPC + 6 StO

CROSSFIT

SKILL/STRENGTH
Bench Press 3×8 (same weight across)

METCON
3RFT:
2 Rounds of “Cindy”
1 Round of “DT”

Notes:
-Cindy = 5 Pull-Up + 10 Push-Ups + 15 Air Squats / DT = 12 Deadlift (155/105) + 9 HPC + 6 StO

STRENGTH

Drop Snatch + OHS: 2x(2+1) 45% 2x(2+1) 55% 2x(1+1) 65%
High Hang Squat Snatch: 2×2 45% 2×2 60% 2×2 70%
Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 80% 2x(0+2) 90%
Back Squat (4-8 pullups/rows between sets): 1×5 65% 2×5 75% 1×4+ 80%

9.4.17 – Monday

NEWS

We will be closed today in observance of Labor Day. We will resume our regular schedule tomorrow at 6 a.m.

9.3.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

AMRAP 10
9 Deadlifts (185/135)
9 CTB Pull-ups
9 Burpees over bar
-Rest 4 mins-
AMRAP 10
10/7 Cal Row
10 HSPU
10 Power Cleans (115/85)
-Rest 4 mins-
27-21-15-9 reps for time:
Knees To Elbow
Wallballs (20/14)
*Score total reps plus time for last segment

9.2.17 – Saturday

STRENGTH

Snatch High Pull + Snatch + OHS: 1×2 70% 1×2 75% 3×2 80%
Clean High Pull + Hang Clean: 2×2 70% 2×2 75% 2×1 80%
Rack Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 80% 2x(0+2) 90% 2x(0+1) 95%
Back Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 85%

101

Deck of Cards, teams of 2, for time:
Hearts = Sit-Ups
Diamonds = Goblet Squats (55/35)
Spades = KBS (55/35)
Clubs = Burpees
Jokers = 800m Run

Notes:
-A card will be drawn every 30sec
-Number of reps is determined by number on the card, face cards are 10, aces are 11
-Everyone does all the reps

CROSSFIT

In teams of 2:

AMRAP 7
30 Double Unders
4 Power Snatch (115/85)

AMRAP 8
8 Burpee Box Jump Overs (24/20″)
2 Rope Climbs

AMRAP 10
200m Run (together)
15 Wall Balls (20/14)
3 Muscle Ups

*Rest 5min between each workout

Notes:
-Relay style on all movements minus runs
-One person working at a time

9.1.17 – Friday

101

SKILL/STRENGTH
Clean & Jerk Technique

METCON
AMRAP 5
Clean & Jerks (heavy)

Rest as needed, in pairs:

2x200m Sled Pulls (one partner working at a time)

CROSSFIT

SKILL/STRENGTH
Front Squat 3×8

METCON
AMRAP 5
Max Clean & Jerks (205/145)

At the 10:00 mark w/ a partner
2x200m Sled Drag (135/90) each

Notes:
-Score AMRAP
-For sled drag, pull sled, round the red building
-Partner 1 drags sled around the 200m course, then switches and Partner 2 completes while partner 1 rests, each athlete does 2 laps